January 21, 2024

CrossFit – Sun, Jan 21

Warm-up

A. General

See Part A.

B. Mobility/Activation

2 Sets:

15sec Dead Hang

-directly into-

10 Scap Pulls

-rest 30sec-

15 sec Handstand Hold on Wall

-directly into-

10 Handstand Scap Shrugs

-rest 1:00-

C1. Specific Metcon

5 HSPU Negatives -or- Pike HSPU negatives -or- Pushup Negatives

3 HSPU -or- workout mod

-then-

10 Kip Swings

2-3 Strict Pullups -or- 3-5 Ring Rows

3-5 Kipping/Butterfly Pullups -or- workout mod

3 CTB Pullups

-then-

3 HSPU -or- workout mod

3 CTB -or- workout mod

25’ Walking Lunge

Warm-up Game (Checkmark)

Metcon
Metcon (Time)

10 Rounds for time

10 HSPU

10 CTB

*after each round, 100′ Walking Lunge -or- 25 Reverse Lunges

TC: 25 Minutes

Score: Time

Scaling Options

Beginner

6-8 Rounds

10 Elevated Bar Pushups

10 Ring Rows

*after each round, 25-50′ Walking Lunge -or- 6-12 Reverse Lunges

Intermediate L1

10 Rounds

10 Pike HSPU, Feet on box

10 Strict Band Assisted CTB

*after each round, 100′ Walking Lunge -or- 25 Reverse Lunges

Intermediate L2

10 Rounds

6 HSPU

6 CTB

*after each round, 100′ Walking Lunge -or- 25 Reverse Lunges

Extra Accessory
Accessory (Checkmark)

Shoulder Accessory:

Prone Shoulder Swimmers

3 x 20/20