January 2, 2024

CrossFit – Tue, Jan 2

Warm-up

A. General

‘Line Drill Simon Says’

Pick 4-6 of your favorite line drills:

– high knees

– butt kicks

– carioca

– lateral lunges

– fast feet

-lunge and twist

Play for 4-5 Minutes.

B. Mobility/Activation

2 Rounds:

30-45sec Dead Hang

5 Prone Arch Raise Complexes

C1. Specific

10 Scap Pull Ups

5 Tight Kip Swings

5 Kipping Knee Raise

5 Toes to Eye Level

3-5 TTB -or- workout mod

C2. Specific cont’d

@ light DBs

5 DB Deadlifts

5 DB Muscle Cleans

3 DB Power Cleans

-then-

100m Run or shuttle run

3-5 TTB -or- workout mod

3 DB Power Cleans @ workout weight

Metcon
Metcon (5 Rounds for reps)

E6MOM x 5

2 Rounds of

200m Run

9 TTB

6 DB Power Cleans 2×50/35lbs

TC: 30 Minutes

Score: Each set for time

KG: 22.5/15

Run Subs: 250m Row -or- 15/12 Cal Bike

Scaling Options

Beginner

E6MOM x 5

1 round of

200m Run

12 Hanging Knee Raise

9 DB Power Cleans @ 2×25/15lbs

Intermediate L1

E6MOM x 5

2 Rounds of:

200m Run

9 Toes To Eye Level

6 DB Power Cleans @ 2×35/25lbs

Intermediate L2

E6MOM x 5

2 Rounds of:

200m Run

6 TTB

6 DB Power Cleans @ 2×35/25lbs

Extra Accessory
Upper Accessory (Weight)

Superset

DB Pinch Grip Bicep curls

DB Bench Press

5 x 10 @ light-mod