February 12, 2023

CrossFit – Sun, Feb 12
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.

Warm-up

A. General

3 rounds

8/6 Cal Machine

10 No hook, no contact, muscle clean

5 Plyo box jump progression*

*HIgher each round

https://youtu.be/hWGMCdhC38I

B. Power Ramp up

3 sets @ ascending*

3 Halting clean deadlifts

3 Low hang clean pulls

3 TNG power cleans

5 Box jumps

*Last set should be heavier and taller (box jumps) then the working set.

C. Conditioning Ramp up

On machine of choice:

10 Cals @ RPE 4

8 Cals @ RPE 6

2 x 6 Cals @ RPE 8

2 x 4 Cals @ RPE 10

Power
Power (Time)

4 rounds

10 Hang Power Clean 135/95lbs

10 Box Jumps 30/24″

KG: 60/45

TC: 12 min

Score: Time

Scaling Options

Beginner

10 Hang Power Clean 75/55

10 Box Jumps 20/plate”

Intermediate

10 Hang Power Clean 95/65

10 Box Jumps 24/20″

Perform

N/A

Conditioning
Conditioning (Time)

Machine of Choice

6 x 10 Cals @RPE 10

Rest 2 mins between efforts

Machine Alt: Run 10 x 50m

TC: 20 min

Score: Fastest Interval

Scaling Options

Beginner

6 x 8/6 Cals @RPE 10

Intermediate

As Written

Perform

N/A

Extra Accessory
Accessory (Checkmark)

3 rounds for quality

8 Weighted Strict Pull-ups

100′ Bodyweight walking Lunges