February 18, 2023

CrossFit – Sat, Feb 18
Hey guys! Join us for Friday night lights at 5:30 p.m. The 2.17.23 theme is Mardi Gras! Let’s get ready to do 23.1! Make every rep count!

Warm-up

A. General

2 sets

30sec Bike/Row/Ski/100m Run

10 Front squats

10 Banded T pull aparts

B. Mobility

Banded front delt PNF stretch

5 x 5 sec Contract/5 sec Stretch

https://youtu.be/FD1WHHKYEEI

C. Specific

3 Sets @ ascending

5 Cal @Hard

3 Hang clean pulls + 1 Hang power clean

(Watch for a smooth extension where the bar grazes vertically off the top of the thigh)

3 TTB timing drill + 1-3 TTB

1 Ring mu or ring mu substitute

TTB Timing Drill: https://youtu.be/O9y2LxpcdRg

Metcon
Metcon (AMRAP – Rounds and Reps)

4 minute max cal row/bike

4 minute of AMRAP*

4 minute RMU

4 minute of AMRAP*

4 min max cal row/bike

AMRAP*

6 Hang Squat cleans @135/95lbs

6 TTB

KG: 60/45 KG

TC: 20 min

Score: Rounds and Reps

Scaling Options

Beginner

4 minute max cal row/bike

4 minute of AMRAP

4 minute 5 Ring Row+5 Dips/Push ups

4 minute of AMRAP

4 min max cal row/bike

AMRAP

6 Hang Squat cleans @75/55

6 Hanging Knee Raise

Intermediate

4 minute max cal row/bike

4 minute of AMRAP

4 minute 5 AssistedPull ups + 5 Assisted Ring Dips

4 minute of AMRAP

4 min max cal row/bike

AMRAP

6 Hang Squat cleans @95/65

6 Toes to eye level

Perform

N/A

TEAM Version (AMRAP – Rounds and Reps)

In teams of 3

6 rounds of

3 minute max cal row/bike

3 minute of AMRAP, Synchro

AMRAP

6 Hang Squat Cleans @135/95lbs & 50/35lbs DB x 2

6 TTB

This team workout will be continuous work for everyone for 36 minutes.

In round 1, Partner 1 will perform max Cal on the rower or Bike while partner 2 & 3 Perform a 3 minute Amrap in a synchronized fashion of 6 Hang squat cleans & 6 TTB. The hang squat cleans will have one partner using a Barbell while the other uses DBs.

In round 2, Partner 2 will hop on the machine and partner 1&3 will continue on the Amrap.

In round 3, Partner 3 will hop on the machine and partner 1&2 will continue on the Armap.

Partners should use the same equipment for the full Amrap and switch equipment on the hang cleans only when they switch amraps.

To allow for some rest and transitions, set the clock with a 20-30 second rest period between the 3 minute amraps.

Extra Accessory
Post Chain (Checkmark)

3 sets

30 seconds Glute Bridge March + pause

20 Prone banded hamstring curls