January 16, 2024

CrossFit – Tue, Jan 16

Warm-up

A. General

‘Plyo Box Musical Chairs’

Set up your plyo boxes in a line, with one less box than athletes in your class. Start some music and have athletes jog in a circle around the line of boxes. Randomly pause the music while each athlete attempts to have a seat on a box. The athlete that doesn’t make it on a box owes 10 Walking Lunges. Play until there is a winner, or about 5min if it’s a small class!

B1. Specific Gymnastics

10 Scap Pull Ups

10 Ring Rows w/slow eccentric

-then-

2-3 UB reps each of strict pullup and chin up -or- workout mod

B2. Specific Metcon

5/5 Box Step Ups

5 Low Box Jumps

-then-

@ 2 x light DBs

5 DB Strict Press w/2sec pause overhead

5 DB Push press

-then-

5 Box Jumps @ workout height

5 DB Push Press @ workout weight

Gymnastics
Gymnastics (AMRAP – Reps)

EMOM 15 minutes, alternating:

1) 5-7 Strict Pull Ups

2) 5-7 Strict Chin Ups

3) Rest

TC: 15 Minutes

Score: Total Reps

Scaling Options

Beginner

EMOMx15, alternating:

1) 5-7 Box Assisted Strict Pull Ups

2) 5 Ring Rows

3) Rest

Intermediate

EMOMx15, alternating:

1) 3-5 Jumping Pull Ups Slow Eccentric

2) 3-5 Jumping Chin Ups Slow Eccentric

3) Rest

Metcon
Metcon (Time)

For time

21-15-9

Box jumps 24/20″

DB Push Press 2×50/35lbs

TC: 10 Minutes

Score: Time

KG: 22.5/15

Scaling Options

Beginner

21-15-9

Box Step Ups @ 18/14″

Double DB Push Press @ 2×25/15lbs

Intermediate

21-15-9

Box jumps @ 24/20″

Double DB Push Press @ 2×35/25lbs

Extra Accessory
Accessory (Weight)

DB Bench Press @ mod-heavy

3 x 10 reps

Banded Standing Angels

3 x 15 reps