December 2, 2022

CrossFit – Fri, Dec 2
WANT A FREE PAIR OF NOBULL TRAINERS 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂

Warm-up

A. General

2 Rounds

60 Seconds Row/Bike/Run/Ski @Easy

5 Back rack elbow rotations

5 Front Squats @ ascending

10 Russian KBS

B. Specific

All Athletes:

– Glide Swing drill

https://youtu.be/rW7ZsKmUQKU

B. Specific cnt’d

Beginner & Intermediate

– Jumping Lat to Fly: https://youtu.be/N7PCrTw3TUA

– Jumping BMU: https://youtu.be/K8s-2O4Ck8A

After these drills, athletes will set up their stations for the BMU or modifications.

Gymnastics
Metcon (Time)

For time

50 KBS 24/16kg

30 Bar Muscle-ups

TC: 10 min

Score: Time

Scaling Options

Beginner

30 KBS @ 12/8KG

30 Assisted Strict Pull Ups

Intermediate

50 KBS @ 16/12KG

30 Jumping BMU

Perform

50 Cal Echo Bike

50 Bar Muscle-ups for time

Metcon
Metcon (4 Rounds for reps)

E3MOM x 4

100 Double-unders

20 Step ups 24/20” + 1 x 50/35lbs

Active recovery on Bike or Rower in remaining time

KG: 22.5/15KG

Score: Times

TC: 16 min

Scaling Options

Beginner

E3MOM x 4

60 Single unders

16 step ups @ 20”

In the remaining time, active recovery on Bike or Rower

Intermediate

E3MOM x 4

60 Double unders or 100 Single Unders

20 step ups @ 24/20 @ 1×35/25

In the remaining time, active recovery on Bike or Rower

Perform

E3MOM x 4

100 Double unders

20 step ups @ 24/20 @ 1×50/35

In the remaining time, active recovery on C2 Bike in Calories

Extra Accessory
Metcon (Checkmark)

1. Banded external rotations

2 x 15/side

2. Banded lateral kicks

2 x 15/side