February 3, 2023

CrossFit – Fri, Feb 3

Warm-up

A. General

3 min Machine

-EMOM

3 Plyometric box jumps + step down

https://youtu.be/GKfmJGwwKFE

B1. Specific Barbell Mobility

30 sec front rack stretch on the floor

30 sec quadruped calf pedals

5 Back rack elbow rotations

5 pause back squats

5 pause btn strict press

3 front rack elbow rotations

3 pause front squats

3 pause push press

B2. Specific

Build up Thruster

Between each set:

3 Box jumps

6 pulls on the rower @ gradually increasing damper + intensity

Power
Power (Weight)

4 rounds

3 Thrusters @80%

30 sec rest

6 Box jumps @30/24″

30 sec rest

12 Hard pulls Rower @damper 10

90 sec rest

TC: 16 min

Score: Weight

Scaling Options

Beginner

3 Thrusters @Heavy but UB

30 sec rest

6 Box jumps @20/plate”

30 sec rest

9 Hard pulls Rower @damper 7

90 sec rest

Intermediate

As Written

Perform

6 Rounds

3 Thrusters @80%

30 sec rest

6 Box jumps @36/30″

30 sec rest

12 Hard pulls Rower @damper 10

90 sec rest

Metcon
Metcon (Time)

3 rounds for time:

30 alternating single-leg squats

30 TTB

15 Strict Ring dips

TC: 15 min

Score: Time

Scaling Options

Beginner

40 Air Squats

20 Hollow Ups

15 Bench dips

Intermediate

20 Alternating Pistols to Box

30 Toes to Eye Level

15 Assisted or Kipping Ring Dips

Perform

3 rounds for time:

30 alternating single-leg squats

30 GHD sit-ups

10 Ring muscle-ups

Extra Accessory
Core (Checkmark)

McGill Big-3 modified

For quality

30 se/side Star Plank

6-5-4-3-2-1 KB Deadbug

6-5-4-3-2-1 Bird Dog