CrossFit – Mon, Dec 5
WANT A FREE PAIR OF NOBULL TRAINERS 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂
Warm-up
Weightlifting
Clean (EMOM 10minutes
3 Hang Clean
3 Front Squat
3 Jerk
3 Hang Clean
3 Front Squat
3 Jerk
@60% of 1RM Clean)
TC: 10 min
Score: Weight
Scaling Options
Beginner
@ controlled weight across all sets
Intermediate & Perform
As Written
Metcon
Metcon (Time)
3 rounds for time
750/600m Row
7 Wall walks
50 Wall Balls 20/14 lbs
KG: 9/6 KG
TC: 25 minutes
Score: Time
Scaling Options:
Beginner
500/400m Row
7 Inch Worms
30 Wall Balls @ Light
Intermediate
600/500m Row
4 Wall walks
40 Wall Balls @ 16/12 lbs
Perform
3 rounds for time
750m Row
100′ HS walk
50 Wall Ball
Extra Accessory
Metcon (Weight)
Bulgarian Split squat
3 x 8/8
Rest 60-90 seconds between sets
3 seconds eccentric
1 sec at the bottom
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded sidewalks (15sec/side)
60sec Row/Bike/Run/Ski @ Moderate
30sec Pause Air squats
60sec Row/Bike/Run/Ski @ Hard
30 sec, wall walk into HS hold / Inchworm
B. Specific
1 set
6/6 Bulgarian split squats
6 Good mornings
6 hang muscle snatch
6 Front squats
6 push press
Then build to working set of:
3 Hang power cleans
3 Front squats
3 Jerks