February 8, 2024

CrossFit – Thu, Feb 8

Warm-up

A. General

AMRAP 5:

10 Air Squats

30 Single Unders

10/10 Banded crosswalk

B. Mobility

Band Assisted Front Rack Stretch

Spend 1:30 per side adding tension to the band with the leg, releasing, adding more tension, etc, PNF style.

C1. Specific Strength

@ empty barbell

10 Back Rack Elbow Rotations

5 Good Mornings

5 Back Squats (3sec pause in bottom)

5 Front Squats (3sec pause in bottom)

-then-

3-4 sets of 1-2 Front Squats, building to starting load, concentric acceleration focus.

C. Specific Metcon

@ empty barbell

5 Strict Press (3 sec pause overhead, driving head through)

5 Push Press

5 Thrusters

-then-

7 Thrusters @ workout weight

25 Double Unders -or- workout mod

Weightlifting
Front Squat (5 x 1 rep @ ascending
*Begin @ 85%
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 1 @ 31×1 tempo

Intermediate

As written

Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

TC: 16 Minutes

Score: Time

KG: 43/30

Scaling Options:

Beginner

7 Rounds

9 Thrusters @ 45/35lbs

25 Single Unders -or- Penguin Taps

Intermediate

10 Rounds

9 Thrusters @ 65/45lbs

35 Double Unders -or- 35 Single Unders

Extra Accessory

Glute Accessory

3 sets

12 Barbell Front Rack Box Step Ups @ light-mod, 24/20in box