January 26, 2024

CrossFit – Fri, Jan 26

Warm up

A. General

3 Rounds

10 Air Squats w2/sec pause in bottom

5/5 Lunge & Reach

5 Inchworm to Pushups

5 Broad Jumps

B. Mobility

Swimmer’s Stretch

1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be helpful in opening up the tissues in this stretch.

C1. Specific Strength

@ empty barbell

10 Back Rack Elbow Rotations

5 Strict Press w/2sec pause overhead

5 Push Press

5 Tall Jerk

5 Split Jerk

C. Specific Metcon

@ empty barbell

5 Front Squats

5 Push Press

10 Thrusters, focus on tension in squat, with smooth press and return

-then-

8-10 Thrusters @ workout weight

8-10 Bar Facing Burpees -or- workout mod

Weightlifting
Weightlifting (Weight)

Jerk, from rack

Build to a Heavy 2

TC: 12 Minutes

Score: Load

Scaling Options

Beginner

6×2 @ technical across

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

‘Chaos’

AMRAP 7 minutes

10 Thrusters @ 95/65lbs

10 Bar Facing Burpees

TC: 7 Minutes

Score: Rounds + Reps

KG: 43/29

Scaling Options

Beginner

AMRAP 7

8 Thrusters @ 45/35lbs

8 Burpees

Intermediate

AMRAP 7

10 Thrusters @ 65/45lbs

10 Bar Facing Burpees

Accessory
Accessory (Checkmark)

Isometric Core Accessory:

Ring Supported Leg Raise

3 x 12