CrossFit – Thu, Jan 19
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
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
30sec Bike/Row/Ski/100m Run
10 Banded Squat pull throughs
10 Banded Y pulls
B. Mobility
T-spine extension on wall or floor
5 x 10 sec stretch + 5 sec relax
C. Specific
3 Hang power snatch
3 Low hang power snatch (below knee)
3 Snatch balance
3 Tempo snatch
Weightlifting
Snatch (Snatch
EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)
Metcon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
TC:15 min
Score: Time
Scaling Options
Beginner
3 Rounds for Time
250 meter Row
12 Deadlifts @ 60-75% body weight 115/75
18 Box Jumps 20”/plate
Intermediate
3 Rounds for Time
500 meter Row
12 Deadlifts @ 75-85% body weight
21 Box Jumps 24/20”
Extra Accessory
Accessory (3 Rounds for reps)
3 sets for quality
8 DB Bench Press
20 Banded Skull crushers
15 Banded standing angels
Rest 60 seconds
TC: 12 min
Score: Weight
Scaling Options
Beginner
EMOM12
2 Snatches
Intermediate + Perform
As Written