December 22, 2023

CrossFit – Fri, Dec 22

Warm up

A. General

‘Pizza Game’

B. Specific Strength

5 Strict Press

5 Dip & Stand

5 Push Press

-then-

3×3 Push Press building to 75%

C. Specific Metcon

7 Medball FS

5 Abmat Situps

3 Devil’s Press @ light

7 Wallballs @ workout weight

5 Abmat Situps

3 Devil’s Press @ workout weight

Push Press (5-5-Max reps @ 75%)

Push Press

5 @ 75%

5 @ 75%

Max reps @ 75%

TC: 9 Minutes

Score: Reps on final set

Scaling Options

Beginner

3×5 @ technical

Intermediate

As written

Metcon (Time)

3 rounds for time:

45 Wall Balls @ 20/14 lbs

30 Abmat Situps

15 Devil’s Press @2×50/35 lbs

TC: 20 Minutes

Score: Time

KG: Medball @9/6, DBs @ 22.5/15

Scaling Options

Beginner

25 Wallballs @ light

20 Abmat Situps

15 Single Arm Devil’s Press @ 25/15

Intermediate

45 Wallballs @ 14/10

30 Abmat Situps

15 Devil’s Press @ 35/25

Accessory / Extra (3 Rounds for reps)

Meadows row

3 x 10/10

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