February 11, 2024

CrossFit – Sun, Feb 11

Warm-up

A. General

2-3 Rounds

10 Bodyweight Walking Lunge Steps

8 Ring Rows

6 Plate Ground to Overhead (10-15lbs)

4 Burpees

B. Mobility/Activation

Shoulder Extension Bridge

Accumulate 8-10 Reps, driving the hips slowly forward and increasing ROM with each rep.

C1. Specific Strength

10 Barbell Bent Over Rows @ empty barbell, slow tempo up and down

5 Supine DB Front Raise @ light, slow tempo up and down

C2. Specific Metcon

15 sec Plank Hold

8-10 Push Up Negatives

-then-

@ empty barbell

5 Sumo Deadlifts

5 SDHP

5 FRWL

-then-

8-10 Pushups

8-10 SDHP @ workout weight

8-10 FRWL @ workout weight

Weightlifting
Weightlifting (3 Rounds for reps)

3 sets of

10 Barbell Bent Over Rows

10 Supine DB Front Raise

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

3×6-8 @ technical across

Intermediate

As written

Metcon
Metcon (Time)

For Time

40-30-20

Pushups

Sumo Deadlift High Pull 65/45lbs

Front Rack Walking Lunge 65/45lbs

*Substitute Front Rack Reverse Lunges if space is an issue

TC: 18 Minutes

Score: Time

KG: 29/20

Scaling Options:

For Time

20-15-10

Elevated Bar Pushups

Sumo Deadlift High Pull @ 45/35 lbs

BW Walking Lunge Steps

Intermediate L1

For Time

40-30-20

Band Assisted Push Ups

Sumo Deadlift High Pull @ 55/35 lbs

Front Rack Walking Lunge @ 55/35 lbs

Intermediate L2

For Time

40-30-20

Pushups (1/2 the reps)

Sumo Deadlift High Pull @ 65/45lbs

Front Rack Walking Lunge @ 65/45lbs

Extra Accessory

Core:

Med Ball Weighted Sky Touches

3 x 20