January 25, 2024

CrossFit – Thu, Jan 25

Warm up

A. General

‘Fish Game’

Play this fun game for 4-8min (1-2 Rounds).

This game is on your Concept2 Monitor and helps teach intensity modulation.

(For those not using C2 Rowers, play the rowling game from Friday of Week 2)

B. Specific Metcon

Spend 5-7 min on this Rope Climb Clamp Progression,

which covers both the Spanish Wrap and J-Hook in the following formats:

  • Seated Practice
  • Seated to Standing
  • Standing Practice
  • Standing + 1 Pull

Example: https://youtu.be/eqiiEWioZcI

If you wish to cover the heel lock: https://youtu.be/_W8FFKqUDj4?si=lTdMedxdqE9DPrsP

-then-

1-2 Rope Climbs -or- workout mod

-then-

10 DB Deadlifts @ light DBs

-then-

1 Rope Climb

5 Cal Row

8 DB Deadlifts @ workout weight

Metcon
Metcon (Time)

For Time:

3 Rope Climbs

50/35 Cal Row

3 Rope Climbs

60 DB Deadlifts 2×50/35lbs

3 Rope Climbs

50/35 Cal Row

3 Rope Climbs

TC: 22 Minutes

Score: Time

KG: 22.5/15

Scaling Options

Beginner

For Time:

6 Lying to Standing Rope Climb -or- 10 Ring Rows

25/15 Cal Row

6 Lying to Standing Rope Climb -or- 10 Ring Rows

30 DB Deadlifts @ 25/15lbs

6 Lying to Standing Rope Climb -or- 10 Ring Rows

25/15 Cal Row

6 Lying to Standing Rope Climb -or- 10 Ring Rows

Intermediate L1

For Time:

3 x 1/2 Rope Climbs

50/35 Cal Row

3 x 1/2 Rope Climbs

60 DB Deadlifts @ 35/25lbs

3 x 1/2 Rope Climbs

50/35 Cal Row

3 x 1/2 Rope Climbs

Intermediate L2

For Time:

1-2 Rope Climbs

50/35 Cal Row

1-2 Rope Climbs

60 DB Deadlifts @ 35/25lbs

1-2 Rope Climbs

50/35 Cal Row

1-2 Rope Climbs

Accessory
Accessory (4 Rounds for reps)

Weightlifting Accessory:

Overhead Squat + Snatch Balance

4 x 3 + 1 @ 70%