CrossFit – Mon, Feb 20
Warm-up
Weightlifting
Weightlifting (5 Rounds for reps)
5-4-3-2-1
Clean
Box jumps @ High, no rebound
Weights:
70%-75%-80%-85%-90%
TC: 15 min
Score: Weight
Scaling Options
Beginner
5 sets
3 Clean
3 box jumps, no rebound
Intermediate & Perform As written
Perform = Clean and Jerk
Metcon
Metcon (Time)
21-15-9
Front Squat 115/75lbs
TTB
42-30-18
Cal Row/Bike/Runner
TC: 14 minutes
KG: 50/35
Score: Time
Scaling Options
Beginner
21-15-9
Front Squats @ 65/45lbs
Knee Raises
Cal Machine
Intermediate
Front Squats @ 95/65lbs
Swinging leg raises
42-30-18
Cal Machine
Perform
N/A
Extra Accessory
Post Chain (Weight)
Wide stance good morning
10 x 2 @Heavy but explosive
30 seconds rest between
A. General
2 rounds
30 sec Row/Bike/Ski
5/5 Single leg RDL
10 Alternating single leg v-ups
B. Mobility
5 Front rack bent elbow stretch (PNF- contract/relax)
https://youtu.be/-3S0gZ3xL10
C. Specific
With an empty bar:
*3 High box jumps between each drill
5 low hang clean pull
5 Low hang muscle clean
5 low hang power clean, pause in reception
5 Pause front squat
5 low hang squat clean