February 5, 2024

CrossFit – Mon, Feb 5


A. General

2-3 Rounds

5 Machine Cals

10 Toe Tap to Reach

0:15 Dead Hang

20 Plank Toe Touch

B. Mobility/Activation

Banded Pull Through

Accumulate 25 reps with a heavy band. Emphasis here is on a maximal glute contraction at the top, and a biiiig post chain stretch at the end range – flat back, shoulder packed down and back, and hammies elongated to ensure we’re ready for today’s heavy swings.

C1. Specific Rope Climbs

Spend 5-7 min on this Rope Climb Clamp Progression,

which covers both the Spanish Wrap and J-Hook in the following formats:

Seated Practice

Seated to Standing

Standing Practice

Standing + 1 Pull

Example: https://youtu.be/eqiiEWioZcI

C2. Specific KB Swings

@ light KB

10 KB Deadlifts

10 Hike KB Russian Swings (emphasis on strong hinge position and knee squeeze at extension)

10 Russian KB Swings


3-5 Russian KB Swings @ workout weight


1-2 Rope Climbs -or- workout mod


8 Machine Cals

5 Russian KB Swings @ workout weight

1 Rope Climbs -or- workout mod

Metcon (Time)

3 Rounds for time

50/40 Cal Machine

30 Russian KB Swing 32/24kg

5 Rope Climbs

TC: 26 Minutes

Score: Time

Scaling Options:


3 Rounds

35/30 Cal Machine

20 Russian KB Swing @ 12/8kg

8 Laying to Standing Rope Pull -or- 12-15 Ring Rows

Intermediate L1

3 Rounds

45/35 Cal Machine

30 Russian KB Swing @ 16/12kg

5 Half Rope Climbs

Intermediate L2

3 Rounds

45/35 Cal Machine

30 Russian KB Swing @ 24/16kg

2-3 Rope Climbs

Extra Accessory

Shoulder Accessory

Prone Angels @ 2x 5/2.5 lbs

5 x 12 reps