February 22, 2023

CrossFit – Wed, Feb 22

Warm-up

A. General

3 sets

30 sec Bike/Row/Ski/100m Run

10 KB goblet squats

10 Russian KB swings

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

3 sets

8/8 Banded monster walk

2 Pause Back squat@ascending

Weightlifting
Back Squat (Paused Back Squat (2sec bottom)
Every 2 mins x 4 sets
2 reps @80%
)

TC: 8 minutes

Score: Weight

Scaling Options

Beginner

2 reps @ Tempo 3 seconds, pause 3 sec

Intermediate

As written

Perform

As Written

Metcon
Metcon (Checkmark)

EMOM 15minutes

Min 1- 21 KB swings 24/16Kg

Min 2- 9 Cleans 135/95lbs

Min 3- 200m Run or 250/200m Row

KG: 60/45 KG

TC: 15 min

Score: For Completion

Scaling Options

Beginner

Min 1- 18 KB swings @16/12KG

Min 2- 9 Cleans @ 65/45lbs

Min 3- 100m Run or 200/150m Row

Intermediate

Min 1- 18 KB swings @24/16Kg

Min 2- 9 Cleans @ 115/75lbs

Min 3- 200m Run or 250/200m Row

Perform

EMOM 15

Min 1- 21 KB swings @24/16Kg

Min 2- 9 D-ball over shoulder @heavy

Min 3- 200m Run or 250m Row

Extra Accessory
Post Chain (Checkmark)

Assisted Nordic Curls

6 x 4 reps

30 sec rest