January 10, 2024

CrossFit – Wed, Jan 10


A. General

See below

B. Mobility/Activation

Banded Cat Cow

Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.

C1. Specific Metcon

5 Straight Leg Sit Ups

5 Weighted Sit-ups @ light


5 DB Deadlifts @ light


3 Weighted Sit-ups @ workout weight

5 DB Deadlifts @ workout weight

20 Double Unders -or- workout mod

Warm-up Game (Checkmark)


Goal: Fun & Community Building

Timing: 8-10 Minutes


Let’s spend some time today building some camaraderie, working on our sprinting, and team strategy.

Split your group in half (no worries if it’s not perfectly even), have everyone grab a 10lb plate, and have each team line up single file behind a line about 30-50ft from your playing board, which you’ll make with 4 pieces of tape for the classic Tic-Tac-Toe 9-square playing board. One team will be designated face up and the other face down. Up to you which side of your 10lb plates is up and which is down. You can use 5lb plates for one team and 2.5lb plates for other if that feels more simple for your box.

At your call, the first in line from each team will sprint down the floor and place their plate on the board. Then the next two in line wait for your call, sprint, place their plate on the board. And so on until one team is a winner, or there’s a full board. Teams can confer briefly on where their teammate up next will place the plates, which allows a bit of time for team building and strategy.

Play for 3-5 rounds until one side is the clear winner, or until you reach 10 Minutes on the clock.

Metcon (AMRAP – Rounds and Reps)

4 x

AMRAP 4 minutes

8 Weighted Situps 1×50/35lbs

12 DB Deadlifts 2x 50/35lbs

60 Double-unders

-Rest 2 minutes b/w-

TC: 22 Minutes

Score: Total Rounds + Reps

KG: 22.5/15

Scaling Options


4 x AMRAP 4

8 Abmat Situps

10 DB Deadlifts @ 2x 25/15lbs

30 Single Unders -or- Penguin Taps

-Rest 2 minutes b/w-


4 x AMRAP 4

8 Weighted Situps @ 1×35/25lbs

12 DB Deadlifts @ 2x 35/25lbs

60 Single Unders -or- 30 Double Unders

-Rest 2 minutes b/w-


4 x AMRAP 4

12 TTB

8 Box step ups @ 2 x 50/35 lbs

60 Double unders

-Rest 2 minutes b/w-

Extra Accessory
Post Chain (Checkmark)

3-5 sets

10 Hip extensions

20 Standing banded T*

Goal: Post chain strength