CrossFit – Sat, Jan 28
Warmup (Checkmark)
A. General
3 rounds
10 cal Machine
10 No hook, no contact muscle snatch
10 Plank Ankle Taps
B. Mobility
T-spine extension on wall
6 x 10 sec stretch, breathe heavily while holding the stretch
C. Specific
3 sets @ 30-50%
5 cal machine
4 Bar facing burpees
3 Slow Low hang Snatch high pull
3 Hang Muscle snatch
Metcon
Metcon – Indy (AMRAP – Rounds and Reps)
Amrap 30
10/6 Cal Bike/Row
20 Bar facing Burpees
15 Hang Snatch @75/55 lbs
KG:35/25 KG
Metcon – Team Version (AMRAP – Rounds and Reps)
Teams of 2
1:30 on, 1:30 off for 30 min
AMRAP 30
7/5 Cal Bike/Row
7 Bar facing Burpees
7 Hang Snatch @75/55 lbs
Partners switch every 1:30, 1 partner works while 1 rests.
Score: Combined rounds and reps
Extra Accessory
Accessory (AMRAP – Reps)
8 rounds of Tabata (4mins)
20 seconds on/10 seconds off
Side plank hip raises
-Alternate sides each interval
TC: 30 min
Score: Rounds and reps
Scaling Options
Beginner
8/5 Cal Bike/Row
12 Burpees
15 Hang Snatch @45/35 lbs
Intermediate & Perform
As Written