January 20, 2024

CrossFit – Sat, Jan 20

Warm-up

A. General

2-3 Rounds

200m Run

10 Banded Good Mornings

10 Banded Lat Press Downs

B. Mobility/Activation

Banded Cat Cow

Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.

C. Specific Metcon

3×3 Deadlifts, building to workout weight

*after each set, 3 Medball Slams @ light

-then-

100m Run

3 Deadlifts @ workout weight

3 Medball Slams @ workout weight

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes

800m Run

15 Deadlifts 185/135 lbs

15 Medball Slams 30/20 lbs

Run Subs:

800m Run = 1000m Row = 60/48 Cal Bike

TC: 30 Minutes

Score: Rounds + Reps

KG: Deadlifts @ 84/61, Medball @ 14/9

Scaling Options

Beginner

AMRAP 30

200m Run

10 Deadlifts @ 95/65

10 Medball Slams @ 20/14

Intermediate

AMRAP 30

400m Run

15 Deadlifts @ 155/115

15 Medball Slams @ 30/20

Team Workout (AMRAP – Rounds and Reps)

AMRAP 30 minutes w/partner

800m Run

15 Deadlifts 185/135 lbs

15 Medball Slams 30/20 lbs

Structure here is a bit unique. Partner A heads off on the 800m Run, while Partner B accumulates rounds and reps of the deads and medball slams. When Partner A returns from the run, partners swap, Partner A picks up where B left off, while B heads off on the 800m Run. And so on for 25min. Only the rounds and reps of deads and medball slams count towards the score.

Extra Accessory
Core (Checkmark)

GHD Hollow Hold

3 x 60 sec