February 2, 2024

CrossFit – Fri, Feb 2


A. General

10 Air Squats

5/5 Lunge & Reach

15sec Dead Hang

10/10 High Knees

10/10 Butt Kickers

5 Reverse Inchworm

10 Ring Rows

B. Mobility

Banded Ankle Distraction

1:30/side. Make sure to press the bodyweight forward into the front knee, dorsiflexing the ankle, rocking forward and back to keep this dynamic.

C1. Specific Strength

@ empty barbell

10 Back Rack Elbow Rotations

5 Good Mornings

5 Front Squats (3sec pause in bottom)

5 Muscle Cleans

5 Squat Cleans


@ light loading

3-5 Slow Pull TnG Squat Cleans, 5 sec pull to mid thigh, accelerate from there

C2. Specific Metcon

After selecting movements, run through a quick progression as provided by the coach.


EMOMx2: 30sec of each movement

Squat Clean (Build to 3RM, TnG

TC: 12 Minutes

Score: Load

Scaling Options


6×3 @ technical across


As written

Metcon (Checkmark)

Goat Day

Alternating EMOM 14 minutes

1) Choose a weak movement to work on for 30 sec of the minute.

2) Monostructural (chose from):

– Machine Cals

– Burpees

– Single/Double Unders

for 30 sec of the minute

TC: 14 Minutes

Score: Checkmark & Notes


Rope Climbs

Ring muscle ups / Ring Dips

Wall Walks / HS walk

Split Jerk

Extra Accessory

Core Accessory

3 Sets Per Side

8 GHD Side Bends

30sec Weighted Side Plank

-no rest between movements-