January 12, 2023

CrossFit – Thu, Jan 12
Join us and our GSCF community for the Kristen Swiger Fundraiser!
Date: January 21st
The FREE workout begins at 9AM!
From 9-12 we will be working out and raising money to support Kristen as she walks her journey of healing.
There will be a silent auction, and will start announcing at 11AM>
Winners from the auction MUST BE PRESENT to win (Cash or Venmo payment accepted).
It's going to be a great day! Plan to arrive a little early to park and rock it out

Warm-up

A. General

90 second single unders

10 Alternating Deadbugs

60 second double unders

10 Alternating bird dogs

30 seconds “Party Trick”

*Something cool at the apex of your skipping threshold.

B. Mobility

Single leg deficit calf raise

30sec/side

https://youtu.be/yEISAXTM680

C. Specific

4mins of:

15sec on/15sec off

1. Odd object carry @ ascending

2. Hanging L-sit hold

3. Banded Good mornings

4. Band pull-aparts

Weightlifting
Odd Object (Weight)

Accumulate 400′ Heavy Carry

Implements and objects:

– Farmer’s carry logs

– Sandbags

– Yoke

– Banded KBs o a barbell

TC: 15 Minutes

Scaling Options:

All as written, scale load as needed

Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

TC: 12 minutes

Scaling Options

Beginner

30-25-20-15-10

Single-Unders

Anchored Sit-Ups

Intermediate

40-35-25-20-10

Double-Unders

Sit-Ups

Extra Accessory
Conditioning (9 Rounds for reps)

For max Calories, any machine

3 x 30 seconds, rest 30 seconds

3 x 20 seconds, rest 40 seconds

3 x 10 seconds, rest 50 seconds