January 17, 2023

CrossFit – Tue, Jan 17
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

Warmup (Checkmark)

A. General
Bike/Row 30 seconds
25′ samson stretch lunges
Bike/Row 60 seconds
25′ Banded Monster Walk
 

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
8 Banded Abduction glute bridge + 2-3 sec pause
5 Tempo squats @ascending + 3sec down

Strength
Back Squat (5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort
)

TC: 9 min
Score: Final set reps

Scaling Options
Beginner

4×5 @ lightly ascending

Intermediate + Perform
As Written

Metcon
Metcon (4 Rounds for reps)

Every 4 minutes for 16 minutes

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 32/24

9 Power Clean @155/105

KG:70/45 KG

TC: 16 min

Score: Slowest Interval

Scaling Options

Beginner

10/8 Cal Air Bike/ 100m Run

21 RKBS @ 16/12 kg

9 Power Clean @95/65

Intermediate

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 24/16 kg

9 Power Clean @135/95

Perform

Every 4 minutes for 16 minutes

15/12 Cal Echo Bike

12 Deadlift @155/105

9 Power Clean @155/105

Extra Accessory
Accessory (Checkmark)

GHD Reverse hypers

3 x 20

Rest 60 sec between sets