January 14, 2024

CrossFit – Sun, Jan 14

Warm-up

A. General

3:00 Bike, increasing RPMs every 60sec

-then-

@ empty barbell

5 Good Mornings

5 Back Rack Elbow Rotations

5 Deadlifts

5 Strict Press

5 Muscle Snatch

B. Mobility/Activation

Barbell Assisted Straddle Stretch

Accumulate 2:00 total

Keep it dynamic by using PNF and by reaching the torso towards each knee, side to side.

C1. Specific Weightlifting

10 Barbell Bent Over Rows @ empty barbell, slow tempo up and down

5 Supine DB Front Raise @ light, slow tempo up and down

C2. Specific Metcon

5 SDLHP @ empty barbell

5 S2OH

5 Snatch

-then-

3 SDLHP @ workout weight

3 Machine Cals

3 S2OH

3 Bike Cals

3 Snatch

3 Machine Cals

Weightlifting
Weightlifting (Weight)

Barbell Bent Over Rows

3×10 reps

*after each set:

10 Supine DB Front Raise

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

3×6-8 @ technical across

Intermediate

As written

Metcon
Metcon (Time)

3 Rounds

9 SDLHP 95/65lbs

9 Cal Machine

-rest 2 minutes-

2 Rounds

15 Shoulder To Overhead 95/65lbs

15 Cal Machine

-rest 2 Minutes-

1 Round

21 Snatch 95/65lbs

21 Cal Machine

TC: 17 Minutes

Score: Total Time Including Rest

Scaling Options

Beginner

3 Rounds

6 SDLHP @ 45/35lbs

6 Cal Machine

-rest 2 minutes-

2 Rounds

9 S2O @ 45/35lbs

9 Cal Machine

-rest 2 Minutes-

15 Snatch @ 45/35lbs

15 Cal Machine

Intermediate

3 Rounds

9 SDLHP @ 75/55lbs

9 Cal Machine

-rest 2 minutes-

2 Rounds

15 S2O @ 75/55lbs

15 Cal Machine

-rest 2 Minutes-

21 Snatch @ 75/55lbs

21 Cal Machine

Extra Accessory
Core (Checkmark)

Bird Dog + Band Row

3 x 12/12