January 13, 2024

CrossFit – Sat, Jan 13

Warm-up

A. General

2 Rounds

15sec Dead Hang

15sec Plank Hold

15sec Squat Hold

10 Ring Rows

10 Air Squats

5 Slow Pushup Negatives

B. Mobility

KB Assisted Ankle Stretch

1:30/Side, rocking in and out of a deeper position over the course of the 90 seconds.

C. Specific Metcon

10 Kip Swings

2-3 Strict Pullups -or- 5 Ring Rows

3-5 Kipping/Buttefly Pullups -or- workout mod

-then-

3/3 SA KB Thrusters @ light

-then-

5 Pullups

5 Pushups

5 SA KB Thrusters @ workout weight

Metcon
Metcon (Time)

For Time

40-30-20-10

Pull-ups

Push-ups

Single Arm KB Thrusters @ 24/16kg

TC: 25 Minutes

Score: Time

Scaling Options

Beginner

20-15-10-5

Ring Rows

Band Assisted Pushups

Single Arm KB Thrusters @ 12/8kg

Intermediate L1

40-30-20-10

Jumping Pull-ups

Band Assisted Pushups

Single Arm KB Thrusters @ 16/12kg

Intermediate L2

20-15-10-5

Pull-ups

Pushups

40-30-20-10

Single Arm KB Thrusters @ 16/12kg

Team Workout (Time)

For time, with a partner

60-50-40-30

Pull-ups

Pushups

Single Arm KB Thrusters @ 24/16kg

Partner holds while other works.

Partners split reps as desired, however while one partner works on reps, the other partner must hold a dead hang during the pullups, hold a pushup plank during the pushups, and hold their KB in front rack during the thrusters.

Extra Accessory
Shoulder Accessory (Weight)

Cuban Press

3 x 10 @ light DBs