February 13, 2023

February 12, 2023
Daily WOD

CrossFit – Mon, Feb 13
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

2 rounds

30 seconds skip rope

10 Prone pvc press

10 second wall facing hs hold or pike hold

Prone PVC press: https://youtu.be/F_n0S9kUNT4

B. Activation

2 sets

5/5 Banded Y pulls

9/9 Single arm DB/KB Z press

C. Specific

Headstand practice

https://youtu.be/7v1TLaDy_2M

Gymnastics
Gymnastics (AMRAP – Reps)

Every 3 min for 12 min

3-5 Strict HSPU

5-7 Kipping HSPU

In remaining time 1 Burpee every 3-5 sec

TC: 12 min

Score: Total Reps

Scaling Options

Beginner

3-5 Push ups (hands elevated/knees)

5-7 Band assisted plank push ups

1 Burpee every 7-10 seconds

Intermediate

3-5 Piked Strict HSPU

3-5 Kipping HSPU

In remaining time 1 Burpee every 5-7 sec

Perform

N/A

Metcon
Metcon (Time)

5 rounds

12 Push press 115/75 lbs

24 Double-unders

Rest until 10:00 cap

Then

Relay Shuttle runs

4×2 shuttle runs

(25′ out/25′ back=1 run)

Everyone must complete 4 sets of 2 shuttles

Machine Option

4x 12/10 Cals

KG: 50/35 Kg

TC: Part 1: 10 min, Part 2: 8 min

Score: Time on Part 1

Scaling Options

Beginner

5 rounds

12 Push presses 65/45lbs

24 Single Unders

Intermediate

5 rounds

12 Push press 95/65 lbs

24 Double unders

Perform

5 rounds

12 Push press 115/75 lbs

24 Double unders

Then,

6 Min Recovery on Ski Erg

Extra Accessory
Accessory (Checkmark)

Neutral Grip Ring pull-up + wide finish

3 x 5-8

Hold 1 sec at peak contraction

Rest 90 sec between sets