January 17, 2024

CrossFit – Wed, Jan 17

Warm-up

A. General

AMRAP 5

10 Cobra Kang Squats

10/side Lunge + Hammy Rocks

30 Single Unders -or- Penguin Taps

10 Back Rack Elbow Rotations

B. Mobility/Activation

Deep Squat Thoracic Rotations

Spend 1:30 rotating and reaching, with each rep trying to sit a little deeper and reach a little further.

C1. Specific Weightlifting

@ empty barbell

10 Back Squats @ 30×1 tempo, concentric speed focus

-then-

3 Sets of 1-2 reps building to working weight, concentric speed focus

C2. Specific Metcon

2-3 Sets of 2-3 Cleans, building to workout weight

-then-

2 Sets:

20 Double Unders

3 Cleans @ workout weight

Weightlifting
Back Squat (5×2 @ ascending
*Begin @ 75%)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 2 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

5 x

AMRAP 2 minutes

30 Double-unders

6 Cleans 115/75 lbs

-Rest 1 Minute b/w-

TC: 14 Minutes

Score: Sum Total Rounds + Reps

KG: 52/39

Scaling Options

Beginner

5 x AMRAP 2

30 Single Unders -or- Penguin Taps

6 Cleans @ 45/35lbs

-Rest 1 Minute b/w-

Intermediate

5 x AMRAP 2

20-30 Double Unders -or- 30 Single Unders

6 Cleans @ 75/55 lbs

-Rest 1 Minute b/w-

Extra Accessory
Accessory (Checkmark)

Superset:

Plate Push @ heavy

5 x 100′

Banded TKEs

5 x 15/15