February 12, 2024

CrossFit – Mon, Feb 12

Warm-up

A. General

AMRAP 5 minutes

30 Single Unders

10/10 Crossband Lateral Walk

10 Air Squats w/3sec pause in bottom

10 Ring Rows

. Mobility/Activation

Duck Walk

Accumulate 30-40 steps, taking assistance from the floor as needed. Focus on bringing the hips to heels and driving the knee forward of the toe on each step.

C1. Specific Strength

10 Empty Bar Back Squats

-then-

2×2 Back Squats building to 65%

*emphasis on speed in the concentric phase

C2. Specific Metcon

0:20s Dead Hang

10 Scapular Pull Ups

10 Tight Kip Swings

2-3 Strict Pull Ups -or- 3-5 Ring Rows

3-5 Kipping/Butterfly Pull Ups -or- workout mod

-then-

30 Double Unders

8-10 Pullups -or- workout mod

Weightlifting
Back Squat (Back Squat, Speed Focus
EMOM 10 minutes
2 reps @ 65%
)

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

EMOM x 10:

2 @ technical

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

60 Double-unders

18 Pull-ups

TC: 9 Minutes

Score: Rounds + Reps

Scaling Options

Beginner

30-40 Single-unders -or- Penguin Taps

10-12 Ring Rows

Intermediate L1

60 Single Unders

18 Box Assisted Pull Ups

Intermediate L2

30-40 Double Unders

8-10 Pullups

Extra Accessory

Explosion Accessory

3 Sets

4/4 Single Leg Box Jumps @ Low

12/12 Band Assisted Moon Bounds