January 23, 2024

CrossFit – Tue, Jan 23

Warm up

A. General

AMRAP 5:

5 Machine Cals

10 Air Squats

0:15 Dead Hang

0:15 Scap Pullups

0:15 Hollow Hold

0:15 Arch Hold

B. Mobility

Squat + Thoracic Extension

Using a rig post for the thoracic reach, accumulate 10-15 reps either freestanding or to a medball, pausing and reaching in the bottom of the squat as shown in the video.

C1. Specific Strength

10 Back Rack Elbow Rotations

5 Back Squats w/3 sec pause in bottom

5 Front Squats

-then-3×2 Front Squats, building to 80% (starting weight)

C2. Specific Metcon

10 Tight Kip Swings

5 Kipping Knee Raise

5 Toes to Eye Level

3-5 TTB -or- workout mod

-then-

5 Slow Wall Facing Medball Front Squat, as close to the wall as possible without falling, at workout weight

-then-

5 Wallballs @ workout weight

3 TTB -or- workout mod

Weightlifting
Weightlifting (5 Rounds for reps)

Front Squat

5×3 reps @ ascending

*Begin @ 80%

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (AMRAP – Reps)

EMOM 12 minutes (4 Sets):

1- 45 sec Max Wallballs 20/14lbs

2- 30 sec Max Toes to Bar

3- 60 sec Max Cal Machine

TC: 12 Minutes

Score: Sum Total Reps

KG: 9/6

Scaling Options

Beginner

1- Max Wallballs @ light in 30sec

2- Max Hanging Knee Raise in 20sec

3- Max Cal Machine in 45sec

Intermediate L1

1- Max Wallballs @ 16/12lbs in 45sec

2- Max Toes to Eye Level in 30sec

3- Max Cal Machine in 60sec

Intermediate L2

1- Max Wallballs @ 16/12lbs in 45sec

2- Max TTB in 30sec

3- Max Cal Machine in 60sec

Accessory
Accessory (Checkmark)

Glute Accessory:

3 sets

8/8 Side Lying Clam Raises

25/25′ Banded Monster Walk