December 25, 2023

CrossFit – Mon, Dec 25

Warm-up

A. General

Cone Game!

Play for 5 Minutes and try to get athletes to sit in a deep squat during. Athletes that get knocked out owe 3 burpees before returning to the game.

B. Mobility

Back Rack Elbow Rotations

Accumulate 20 reps per arm

C1. Specific

5 TnG KB Sumo Deadlifts @ light

5 TnG KB Sumo Deadlift High Pulls @ light

5 TnG KB Sumo Deadlift High Pulls @ workout weight

-then-

:20 Pushup Plank Hold

3 Pushups

3 Hand Release Pushups

C2. Specific cont’d

@ Empty Barbell

5 Deadlifts

5 Muscle Cleans

5 Power Cleans

5 Front Squats

-then-

3×2 Front Squats building to 75%

*from the floor

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

20 KB Sumo Deadlift High Pull

20 Hand Release Pushups

2 Front Squats @ 75%

KB @ 24/16kg

TC: 20 Minutes

Score: Rounds + Reps

Scaling Options

Beginner

12 KB Sumo Deadlift High Pull

12 Bar Pushups -or- Band Assist Pushups

2 Front Squats @ light-mod

KB @ 12/8kg

Intermediate L1

20 KB Sumo Deadlift High Pull

15 Bar Pushups -or- Band Assist Pushups

2 Front Squats @ 75%

KB @ 16/12kg

Intermediate L2

20 KB Sumo Deadlift High Pull

12 Hand Release Pushups

2 Front Squats @ 75%

KB @ 16/12kg

Extra Accessory
Lower Accessory (Checkmark)

4 Sets

8/side Pausing Skater Jumps

10/side Adductor Rocks