CrossFit – Sat, Jan 21
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
3 rounds
30 sec Jumping Jacks
30 seconds
round 1: Inch worms
round 2: scorpions
round 3: Spiderman stretch
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
20 seconds Double unders
10 Jumping air squats
5 push-up to downward dog
Then,
Build up Devils press + step ups
Metcon
Metcon (8 Rounds for reps)
EMOM 32 for max reps
Alternate between:
– Double Unders
– Devil Press @ 50/35lbs x 2
– DB step ups @ 24/20”, 50/35lbs
– Rest
Team Version Metcon (Time)
In teams of 3
7 Rounds for time
9 Synchro Plate Devil Press @ 25/15 lbs
21 Alternating box jumps @ 24/20″
45 Synchro Plate goblet squats
Extra Accessory
Accessory (Checkmark)
Shoulder + Hip Health Accessory
Banded glute bridge + pull down
3 x 10 @ slow and controlled
TC: 32 min
Score: Total Reps
Scaling Options
Beginner
– Single Unders
– Devil Press @ 20/10lbs x 2
– Box step ups
– Rest
Intermediate
– Double Unders
– Devil Press @ 35/25lbs x 2
– DB step ups @ 24/20”, 35/25lbs x 2
– Rest
Perform
N/A