December 4, 2023

CrossFit – Mon, Dec 4
Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm-Up

A. General

Amrap 5 minutes

3 x 50’ Shuttle run (25/25)

10 air squats

10 V-ups/Knee tucks/sit ups

B. Activation

2 sets

6/6 Side bend lat pull in

https://youtu.be/75pAzdrzojs?si=UzgA_JG4lSVxFQQj&t=248

6 hollow body pull down

https://youtu.be/WQ-2zov97tI?si=Ysg-QxAJIqN3veRo

C. Specific, pull ups

Ramp up to find best band or setup for pull ups

D. Specific Metcon

2-3 sets

4 Double KB front squat

2 TTB/Hanging leg Raise/Knee raise

Gymnastics
Gymnastics (5 Rounds for reps)

Weighted Strict Pullup

5 x 3 @ascending

Rest 2 mins between sets

TC: 15 minutes

Score: Weight

Scaling Options

Beginner & Intermediate

5 x 3 Band assisted strict pull ups

Metcon
Metcon (Time)

For Time

21-15-9

Double KB Front Squats @ 2x 24/16 kg

TTB

RX+ @ 32/24kg

TC: 9 minutes

Score: Time

Scaling Options

Beginner

21-15-9

DB Squats @ 25/15lbs

Hanging Knee raises

Intermediate L1

21-15-9

Double KB Front Squats @ 20/12kg x 2

Swinging Leg raises

Intermediate L2

21-15-9

Double KB Front Squats @ 20/12kg x 2

12-9-6

TTB

Extra Accessory
Accessory (Checkmark)

4 sets

12 Bent over DB Row (Neutral grip)

12 alternated Elbow plank + knee to elbow**

Rest as needed between sets