February 7, 2024

CrossFit – Wed, Feb 7


A. General

See below.

B. Mobility/Activation

Spiderman Lunge

5-10/side, focus on reaching the elbow to the instep of the forward foot.

C1. Specific Metcon

20sec Dead Hang

10 Scapular Pull Ups

10 Kip Swings

2-3 Strict Pull Ups -or- 3-5 Ring Rows

3-5 Kipping/Butterfly Pull Ups -or- box pull ups

3 CTB Pull Ups

C2. Specific Metcon cont’d

@ empty barbell

2 x 5 RDLs, increasing load


2-3 sets of 5 Deadlifts, building to workout weight


5-7 Bar Facing Burpees

5-7 CTB -or- workout mod

5-7 Deadlifts @ workout weight

Warm up Game (Checkmark)

Warmup Game


Goal: Fun and Community Building

Timing: 8-10 Minutes

Cyclone: https://www.youtube.com/watch?v=urzhU8detQY&t=33s


Let’s work on some lateral movement, get the HR up, and have some good, community giggles!

This is essentially a game of tag, where one athlete is outside the circle, while the rest of the athletes in class are holding hands facing each other in a large circle. One person in the circle is ‘It’ and the object of the member outside the circle is to tag the ‘It’ person

Put 1:00 on the clock. At 3…2….1….go, the circled up athletes rotate quickly to try and keep the chaser from catching the designated person, swapping directions as needed to avoid the tag.

For safety, set a plate in the middle of the circle, furthest from the rig or any other dangerous obstacles, and have the circling group remain centered around the plate.

Play for 4-5 rounds, swapping out ‘It’ and chasing athletes as desired.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

15 Bar Facing Burpees

15 CTB

15 Deadlifts 225/155 lbs

TC: 15 Minutes

Score: Rounds + Reps

KG: 102/70

Scaling Options:


10 Burpees

10 Box Assisted Pull Ups

10 Deadlifts @ 95/65 lbs

Intermediate L1

15 Bar Facing Burpees

15 Jumping CTB

15 Deadlifts @ 135/95 lbs

Intermediate L2

15 Bar Facing Burpees

6-8 CTB/Pull ups

15 Deadlifts @ 155/105 lbs

Extra Accessory

Half Kneeling Banded Twist

5 x 8/8 reps