January 3, 2024

CrossFit – Wed, Jan 3

Warm-up

A. General

2-3 Rounds

10 Air Squats w/2sec pause in bottom

5- 10 Up Downs

10 Low Box Step Ups

10 Med Ball Push Press

B. Mobility

Adductor Rocks

1:30/Side of rock backs, moving slowly in and out of max ROM

C1. Specific Strength

@ empty barbell

10 Back Squats @ 30×1 tempo

-then-

2-3 Sets of 2-3 reps building to working weight, tempo focus

C2. Specific Metcon

5 Slow Wall Facing Medball FS, as close to the wall as possible without falling

-then-

8 Wallballs @ workout weight/height

4 Burpee Box Jump Overs w/unge step

Weightlifting
Back Squat (5x3reps @ ascending
*Begin @ 75%)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (Time)

For time,

40-30-20-10

Wallballs 20/14 lbs

15-12-9-6

Burpee Box jump overs 24/20″

TC: 14 Minutes

Score: Time

KG: 9/6

Scaling Options

Beginner

25-20-15-10

Wall balls @ light

12-9-6-3

Burpee plate jumps

Intermediate

40-30-20-10

Wallballs @ 16/12 lbs

15-12-9-6

Burpee Box jump overs @ 24/20″

Extra Accessory
Lower Accessory (Checkmark)

Poliquin Step-ups

3 x 10/10 reps