January 27, 2024

CrossFit – Sat, Jan 27

Warm up

A. General

0:30 Single Unders

0:30 Box Step Overs @ low

0:30 Touch Touch & Reach

0:30 Single Unders

0:30 Box Jumps

0:30 KBS @ light

0:30 Single Unders

0:30 Box Jump Overs

0:30 Dead Hang (focus on opening shoulders)

B. Mobility/Activation

Drop Ankle PNF Stretch on Box:

Athletes will stand on top of their box, slide one foot halfway off the edge of the box, then drop that ankle slowly to the floor, hold for 2-3sec, contract and bring the ankle slowly back up a bit,, then drop again. Perform 12-15 reps per side.

C. Specific Metcon

@ single light KB

5/5 One arm KB Swing

5/5 One arm KBS + high pull

5/5 One arm KN overhead returns

5/5 KB Snatch

Progression: https://youtu.be/cCZY5qv0kyY

-then-

10 Box Jump Overs @ workout height

3/3 Single Arm KB Snatch @ workout weight

20 Double Unders -or- workout mod

Metcon
Metcon (Time)

8 Rounds for time

20 *Box Jump Overs 24/20″

5/5 Single Arm KB Snatch 24/16 Kg

40 Double-unders

*Step down on BJO

TC: 24 Minutes

Score: Time

Scaling Options

Beginner

5 Rounds

10 Box Step Overs @ 18/14″

3/3 KB Snatch @ light

20-30 Single Unders -or- Penguin Taps

Intermediate

8 Rounds

20 Box Jump Overs @ 24/20″

5/5 KB Snatch @ 16/12 Kg

20-30 Double Unders -or- 40 Single Unders

Team WOD (Time)

16 Rounds for time w/ partner

10 Box jump over 24/20″

3/3 KB snatch 24/16 Kg

20 Double-unders

Accessory
Accessory (3 Rounds for reps)

Hip Accessory:

3 sets

10/10 Quadruped Unilateral Hip Extensions

50’/side KB Suitcase Carry @ heavy