December 5, 2023

CrossFit – Tue, Dec 5
Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm-up

A. General

3 rounds

1:00 single-unders

1:00 5 Plate ground to overhead + 5 plate squats (amrap)

B. Activation

Adductor bridge holds

2 x 10-15 seconds per side

90/90 position. Scale down by keeping non-working leg on the ground

https://youtu.be/1uBpW1Dby-o?si=qDplcynGo00t3bNz&t=123

C. Specific

Ramp up Back Squats

C. Specific Metcon

5 Deadlifts

5 Muscle cleans

5 Power Cleans

Ramp up for workout

Weightlifting
Back Squat (5×5 @ ascending
*Begin @ 65%
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 5 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (Time)

4 rounds for time

50 Double-unders

12 Deadlift 155/105 lbs

9 Power Clean 155/105 lbs

TC: 12 Minutes

Score: Time

KG: 70/48

Scaling Options

Beginner

4 Rounds

50 SU

12 Deadlifts @light-mod

9 Power Cleans @light-mod

Intermediate

4 Rounds

50 Double-unders

12 Deadlift @115/75

9 Power Clean @115/75

Extra Accessory
Core (Checkmark)

3 sets

10 Strict TTB

60 sec/side Star plank

Rest 30 sec