February 17, 2023

CrossFit – Fri, Feb 17

Warm-up

A. General

4mins Alternating Tabata:

– Hollow rocks

– Box step ups

– V-ups

– Rotating Scorpions

B. Specific Part A

2 sets

– 10 Banded overhead tricep extension: https://youtu.be/7hTFzDsRYKo

– 10 Bent over Band lat pull downs

C. Specific Metcon

3 reps per arm:

-DB hang clean high pull

-DB hang muscle clean

-DB strict press

-DB push press

-DB jerk

Metcon

OPEN 23.1

or sections below

Power
Power (Checkmark)

EMOM 12minutes

Min 1: 6 Med Ball overhead toss against wall @ 20/14 lbs

Min 2: 6 Over Unders @30/24″

Min 3: Rest

TC: 12 mins

KG: 9/7

Scaling Options

Beginner

Min 1: Med Ball toss: 8/6lbs

Min 2: 6 Hop overs @ 20/16”

Intermediate:

Min 1: Med Ball toss: 12/10lbs

Min 2: 6 Over unders @ 24/20”

Metcon
Metcon (AMRAP – Reps)

5 x

AMRAP 2mins @RPE 7/10

15 Sit-ups

10 DB step up overs @ 24/20″

Max rep alternating DB Hang Clean and Jerk in remaining time

1 min rest between rounds

DB: 1 x 50/35 lbs

KG: 22.5/15 KG

TC: 15 min

Score: Total DB HC+J Reps

Scaling Options

Beginner

10 Anchored sit ups

6 DB step up overs @ 20/plate”

Max rep alternating DB Hang Clean and Jerk in remaining time

DB: 1×25/15lbs

Intermediate

As Written w/DB: 1×35/25lbs

Perform

5 x Amrap 2mins @RPE 7/10

15 Sit-ups

10 DB step up overs @ 24/20″

Max rep alternating DB Hang Clean and Jerk in remaining time

1 min rest between rounds

DB: 1 x 70/50 lbs

Mobility
Mobility (Checkmark)

3 sets

:30/:30 PNF Pigeon

5/5 World’s Greatest Stretch

Extra Accessory
Core (Checkmark)

3 sets

15 sec L sit hold on rings

45 sec Hollow hold

Goal: Iso Core strength

Set the rings up with a box under your heels when you are in the L position that is parallel with the bottom of the rings, in order to hold you accountable to holding your feet high enough.