January 29, 2024

CrossFit – Mon, Jan 29

Warm-up

A. General

‘Pizza Game’

Play for 5-7 Minutes, use 3 Up-Downs + 3 Pushups (or knee pushups) as penalty to re-enter game.

B. Mobility/Activation

PVC Prone Liftoffs

Accumulate 25 Reps in Snatch Grip

Shoulder Swimmers

Accumulate 30 Reps/side, focus on creating a tight arch through post chain tension before initiating reps

C1. Specific Metcon

TTB

10 Scap Pull Ups

10 Tight Kip Swings

-then-

3-5 Min of TTB timing drill:

-then-

5 Kipping Knee Raise

5 Toes to Eye Level

3-5 TTB -or- workout mod

C2. Specific Metcon

@empty barbell

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Power Snatch

-then-

2×3 building to workout weight

-then-

6 Burpees

4 TTB

2 Power Snatch @ workout weight

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

20 Burpees

15 TTB

10 Power Snatch 115/75 lbs

TC: 20 Minutes

Score: Time

KG: 52/39

Scaling Options:

Beginner

12 Up Downs

10 Hanging Knee Raises

8 Power Snatch @ 45/35 lbs

Intermediate L1

20 Burpees

15 Toes to Eye Level

10 Power Snatch @ 75/55 lbs

Intermediate L2

20 Burpees

8-10 TTB

10 Power Snatch @ 95/65 lbs

Extra Accessory

Low Back Accessory

GHD Reverse Hypers

3 x 15