December 25, 2022

CrossFit – Sun, Dec 25

Warm-up

A. General

4 min row or bike @ easy-mod

EMOM:

3/3 bottom up KB press

5 low box jumps

B. Mobility

B1. ​​Front rack bent elbow stretch

2 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

B2. Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

2 sets @empty bar

5 strict press, hold every rep 3 sec at the top

3 pause push press

——

3 Tempo jerk dips

3 Tall jerks

5 push jerk

Weightlifting
Weightlifting (Weight)

6 sets

5 Push Jerk 155/105 lbs

5 Banded broad jumps

Rest 1:00

KG: 70/50 Kg

TC: 15 min

Score: Weight

Scaling Options

Beginner

5 Push Jerk @75/55 lbs

5 Banded broad jumps

Intermediate

5 Push Jerk @115/75 lbs

5 Banded Broad jumps

Perform

N/A

Conditioning
Conditioning (8 Rounds for reps)

Run, Row or Bike (distance x 2)

8 rounds

800m @ Easy to moderate

Rest 1 min between rounds

TC: 40mins

Score: Times

Scaling Options

Beginner

400m @ Easy

Intermediate

600m @ Mod-Easy

Perform

N/A

Extra Accessory
Accessory (Checkmark)

3 sets

30 sec Max rep band tricep ext

30 sec Max rep seated band lat pull down

30 sec Max rep band squat pull through