December 26, 2023

CrossFit – Tue, Dec 26

Warm-up

A. General

2-3 Rounds

0:30 Single Unders

5/5 Active Spiderman Lunges

0:15 Dead Hang (foot supported as needed)

B. Mobility

Couch Stretch on Wall

1:30-2:00 Per Side

Explore different torso positions – chest up tall against the wall, chest down low towards the foot.

C. Specific

10 Scap Pulls

5 Kip Swings

2-3 Strict Pull Ups -or- 5 Ring Rows

-then-

25’ Walking Lunge @ bodyweight

-then-

20 Double Unders -or- modification

5 Pullups -or- modification

25’ DB Front Rack Walking Lunge @ workout weight

Metcon
Metcon (Time)

4 rounds

80 Double-unders

16 Pull-ups

50′ DB Front Rack Walking Lunges 2×50/35 lbs

TC: 14 Minutes

Score: TIme

KG: 22.5/15

*Sub 14 Reverse Step Lunges for Walking Lunges if space is limited.

Scaling Options:

Beginner

4 rounds

40 Single Unders -or- Penguin Taps

10 Jumping Pull Ups -or- Ring Rows

25′ Walking Lunge @ Bodyweight

Intermediate L1

4 rounds

80 Single Unders

16 Jumping or Box Pullups

50′ DB Front Rack Walking Lunge @ 2×35/25lbs

Intermediate L2

4 rounds

50 Double-unders

8 Pull-ups

50′ DB Front Rack Walking Lunge @ 2×35/25lbs

Team Workout (Time)

In teams of 3, one teammate working at a time:

30 Machine Cals Per Athlete

20 Machine Cals Per Athlete

10 Machine Cals Per Athlete

TC: 15 Minutes

Score: TIme

Scaling Options:

Beginner

Deduct 5-10 Cals per set

Intermediate

As Written

Extra Accessory
Upper Accessory (Checkmark)

10-9-8-7-6-5-4-3-2-1

Barbell Upright Row

Standing Landmine Press