December 29, 2023

CrossFit – Fri, Dec 29

Warm-up

A. General

300m Row, increasing pace every 100m

-then-

10 Air Squats (pausing 5sec in the bottom, shifting weight side to side)

10 Inchworm to Pushup

B. Mobility/Activation

3x20sec/side

Rig Assisted Pistol Squat Hold

Like the video, except holding the bottom position, with an emphasis on opening up the single leg bottom position as well as activating the straight leg hip flexor

C. Specific Strength

@ empty barbell

10/10 Back Rack Elbow Rotations

5 Strict Press, not TnG (emphasis on tight core and lower body)

-then-

2×5 building to 50-55%

C. Specific Metcon

(any of the below can be performed with the support of the rig, holding onto a low gymnastics ring, or with a heavy band mounted on a pullup bar)

10 Feet Together Air Squats

5/5 Eccentric Only Pistols

4-6 Pistols -or- workout modification

-then-

4-6 Pistols -or- workout modification

5 Cal Row with racing start

Weightlifting
Shoulder Press (3×10 reps @ 50-55% across)

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

3 x 5 @ 21×1 tempo

Intermediate

As written

Metcon
Metcon (Time)

8 rounds for time

8 Pistols

10/8 Cal Row

TC: 10 minutes

Score: Time

Scaling Options

Beginner

6 Rounds

8 Air Squats

8/6 Cal Row

Intermediate L1

8 Rounds

8 Banded Pistols -or- Box Pistols

8/6 Cal Row

Intermediate L2

6 Rounds

4-6 Pistols -or- 8 Light Band Pistols

10/8 Cal Row

Extra Accessory
Upper Accessory (Checkmark)

3 unbroken sets

12 Double DB Tricep Kickbacks

12 Double DB Front raise

12 Double DB Bicep Curl