February 4, 2024

CrossFit – Sun, Feb 4

Warm-up

A. General

2 Rounds:

250m Row

10 Plate Ground to OH (10-15lbs)

10 Plate Squats (3sec pause in bottom)
10 Double DB Strict Press @ Light DBs

B. Mobility/Activation

PVC Kang Squats

With a PVC in back rack, accumulate 15 reps, pausing for 1-2 seconds in the good morning position and bottom squat position.

C1. Specific Strength

10 Tempo Deadlifts @ empty barbell (3sec up and 3 sec down)

-then-

@ light loading

2×3 Deadlifts, wedging to initiate

C2. Specific Metcon

@ 2x light DBs, focus on continuous, cyclical breathing

8 DB Front Squats

8 DB Push Press

8 DB Thrusters

-then-

6 Cal Row

6 DB Thruster @ workout weight

4 Cal Row

4 DB Thrusters @ workout weight

Weightlifting
Deadlift (4×6 reps @ ascending
*starting at 65%
)

TC: 12 Minutes

Score: Weight

Scaling Options

Beginner

4 x 4 @ technical

Intermediate

As written

Metcon
Metcon (Time)

For Time

21-18-15-12-9-6-3

Calorie Row

Dumbbell Thrusters 2×50/35lbs

TC: 14 Minutes

Score: Time

KG: 22.5/15

Scaling Options:

Beginner

For Time:

15-12-9-6-4-3

Calorie Row

Dumbbell Thrusters @ 2×25/15lbs

Intermediate

For Time:

21-18-15-12-9-6-3

Calorie Row

Dumbbell Thrusters @ 2×35/25lbs

Extra Accessory

Balance Accessory:

Banded Lateral Kick

3 x 10/side