December 31, 2023

CrossFit – Sun, Dec 31


A. General

0:30 Jumping Jacks

0:30 Push Ups / Knees

0:30 Supinated Ring Rows

0:30 Crossbody Toe Taps

0:15 High Knees

0:15 Low Box Jumps


200m Jog

B. Mobility

Drop Ankle PNF Stretch on Box:

Athletes will stand on top of their box, slide one foot halfway off the edge of the box, then drop that ankle slowly to the floor, hold for 2-3sec, contract and bring the ankle slowly back up a bit,, then drop again. Perform 12-15 reps per side.

C. Specific Strength

2×3 DB Bench building to starting load


0:15 Supinated Dead Hang

3 UB Chin Ups -or- workout mod

C. Specific Metcon

2 Rounds

5 Box Jumps (no rebound)

2 Shuttle Runs

Strength (Weight)

3 sets

9 DB Incline Bench Press @ heavy

12 Strict Chin Ups

15 Banded Pull Apart

TC: 12 Minutes

Score: Weight on Bench

Scaling Options


6 DB Bench @slow eccentric

10-12 Supinated Ring Rows

15 Banded standing angels


As written

Metcon (Time)

For Time

40-30-20-10 Box Jumps 24/20″

*after each set, perform 10 Shuttle Runs (25’+25′)

TC: 15 Minutes

Score: Time

Scaling Options



Box Step Ups @ 20/16″

*after each set, perform 8 No Touch Shuttle Runs (25’+25′)


As written


Scale Box Height for Athlete Safety

Extra Accessory
Weightlifting Accessory (Checkmark)

High Hang Clean Shrugs

4 x 8 @90-95% of 1RM Clean

Rest as needed between