December 7, 2023

CrossFit – Thu, Dec 7

Warm-up

A. General

3 shuttle jog

4-8 Burpees

3 Shuttle jogs

4-8 Russian KBS

3 Shuttle runs

8 Jumping air squats

B. Specific Drills

Focus on Foot movement + Post chain tension

1-2 minutes “Bang Bang Drill”

UPPER Back Tension

– Tall muscle cleans

– Tall Power cleans

– Tall Squat cleans

B. Specific Drills, cnt’d

LOWER body drive

– Hang position vertical jumps

– Hang Power Cleans (Ask for sound from the feet)

– Hang Squat cleans

Weightlifting
Clean (Hang Squat Clean

EMOM 10 minutes
Min 1-2: 2 @70%
Min 3-5: 2 @75%
Min 6-8: 1 @80%
Min 8-10: 1 @80-85%
)

TC: 10 Minutes

Score: Heaviest weight completed

Scaling Options

Beginner

EMOM 10

2 @technical across

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

5 Shuttle Run (25’+25′)

12 V-Ups

5 Shuttle Run

12 KBS (24/16)

TC: 20 Minutes

Score: Rounds + Reps

Scaling Options

Beginner

AMRAP 20

4 No Touch Shuttle Runs (25’+25′)

8 Toes to Rig

4 No Touch Shuttle Runs

8 KBS (24/16)

Intermediate

as written, scale load on KBS to allow for UB sets across

Extra Accessory
Accessory (Checkmark)

Hip Accessory

3×8/8 Arms Overhead Couch Stretch with Side Reach