February 13, 2024

CrossFit – Tue, Feb 13

Warm-up

A. General

‘Bring Sally Up’

with Box Step Ups

To the tune of:

Bring Sally Up with Timer

Perform a box step up every time the song says ‘Bring Sally Up’ and step down every time the song says ‘Bring Sally Down’

B. Mobility/Activation

Front Rack Stretch on Box

Accumulate 1:30, pushing into the box with the elbows while keeping the ribs down, relaxing, and finding more range. Contracting is the focus, PNF style.

Overhead Stretch on Box

Accumulate 1:30, same principles as above.

C1. Specific Metcon

@ empty barbell

5 Good Mornings

5 Back Squats, 3 sec pause in bottom

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

-then-

3-5 Thrusters at each of your 4 workout loads

C2. Specific Metcon, cont’d

6 Burpees

6 Box Step Overs

4 Box Jump Overs

4 Burpee Box Jump Overs

-then-

3 Thrusters @ starting load

5 Burpee Box Jump Overs

Metcon
Metcon (Time)

For Time

9 Thrusters 135/95 lbs

21 Burpee Box Jump Overs 24/20″

-Rest 1 Minute-

12 Thrusters 115/85 lbs

15 Burpee Box Jump Overs 24/20″

-Rest 1 Minute-

15 Thrusters 95/65 lbs

12 Burpee Box Jump Overs 24/20″

-Rest 1 Minute-

21 Thrusters 75/55 lbs

9 Burpee Box Jump Overs 24/20″

TC: 18 Minutes

Score: Time

KG: 61/43, 52/39, 43/30, 34/25

Scaling Options

Beginner

For Time:

4 Rounds

10 Thrusters @ technical

10 Burpee Box Step Overs @ 18/14″

-Rest 1 Minute b/w rounds-

Intermediate

9 Thrusters @ 95/65 lbs

21 Burpee Box Jump Overs @ 24/20″

-Rest 1 Minute-

12 Thrusters @ 85/60 lbs

15 Burpee Box Jump Overs @ 24/20″

-Rest 1 Minute-

15 Thrusters @ 75/55 lbs

12 Burpee Box Jump Overs @ 24/20″

-Rest 1 Minute-

21 Thrusters @ 65/45 lbs

9 Burpee Box Jump Overs @ 24/20″

Extra Accessory

Core Accessory

3 sets

12 Landmine Twists @ mod-heavy

12 Hanging Banded Knee Raises