December 28, 2023

CrossFit – Thu, Dec 28

Warm-up

A. General

200m Run

-then-

10 Air Squats w/2sec pause in bottom

10 Air Squats

20/Side Prone Shoulder Swimmers

B. Mobility

Seated or Freestanding Press in Clean

@ empty barbell, 2×5

Perform in a deep squat if possible, if not, perform seated on a stack of plates at around parallel, with tension in the legs like at the bottom of a squat.

C. Specific Metcon

3×3 Thrusters, building to final barbell weight

-then-

Strip bar back to starting weight, prep station with plates needed for the 2 heavier barbells.

-then-

2 Rounds: 100m Run + 4 Thrusters @ opening weight

Metcon
Metcon (Time)

2 rounds

800m Run

12 Thrusters 75/55 lbs

-rest 3:00-

3 rounds

400m Run

9 Thrusters 95/65 lbs

-rest 3:00-

4 rounds

200m Run

6 Thrusters 115/85 lbs

TC: 27 Minutes

Score: Total Time Incl Rest

KG: 34/25, 43/30, 52/39

Run Subs:

800m Run = 1000m Row = 60/48 Cal Bike

400m Run = 500m Row = 30/24 Cal Bike

200m Run = 250m Row = 15/12 Cal Bike

Scaling Options:

Beginner

2 rounds

400m Run

12 Thrusters @ 45/35 lbs

-rest 3:00-

3 rounds

200m Run

9 Thrusters @ 55/45 lbs

-rest 3:00-

4 rounds

100m Run

6 Thrusters @ 65/55 lbs

Intermediate

2 rounds

800m Run

12 Thrusters @ 55/45 lbs

-rest 3:00-

3 rounds

400m Run

9 Thrusters @ 75/55 lbs

-rest 3:00-

4 rounds

200m Run

6 Thrusters @ 95/65 lbs

Extra Accessory
Shoulder Stability (Checkmark)

4 sets, rest as needed between

30-45 sec Wall Facing Handstand Hold