January 22, 2024

CrossFit – Mon, Jan 22

Warm up

A. General

@ light band

2 Sets:

10 Banded Good Mornings

10 Band Pull Aparts

10 Banded High Pulls

10 Banded Strict Press

10 Banded Cat Cow

B. Mobility/Activation

Banded Front Rack PNF Stretch

– 1:30 per side

– Heavy band

– Press into the band and relax, PNF style

– Explore different corners of the shoulder capsule

– Keep ribs pulled down tight

Enhances stretch on pecs, lats, and shoulder

C1. Specific Weightlifting

@ empty barbell

5/5 Back Rack Elbow Rotations

5 Clean Grip Deadlifts

5 Muscle Cleans

5 Dip clean high pull

5 Clean high pulls

5 Power Cleans

-then-

Ramp up the complex building to working load

C2. Specific Metcon

15 Push Up Plank

5 KBS @ light

5 Pushup Negatives

-then-

8 KBS @ workout weight

6 Hand Release Pushups -or- workout mod

Weightlifting
Weightlifting (10 Rounds for reps)

EMOM 10 minutes

1 Clean high pull + 1 Power Clean

65-70% across, Not TnG

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

@ technical across

Intermediate

As written

Metcon (Time)

3 Rounds for time

40 KBS 24/16kg

30 Hand Release Push-ups

TC: 16 Minutes

Score: Time

Scaling Options

Beginner

3 Rounds

20 KBS @ 12/8kg

15 Band Assist Pushups

Intermediate L1

3 Rounds

40 KBS @ 16/12kg

20 Inlined plank push ups

Intermediate L2

3 Rounds

40 KBS @ 16/12kg

15 Hand Release Pushups

Accessory (Checkmark)

Archer Rows

3 x 12/12 reps