January 30, 2024

CrossFit – Tue, Jan 30

Warm-up

A. General

Chipper:

20-40 Jumping Jacks

15-30 Straight Leg Situps

15-20 Toe Tap to Reach

10 Ring Rows

5 Inchworms

(6-7 minutes)

B. Mobility/Activation

2 Rounds

10 Hollow Body Lift Offs

10 Arch Body Lift Offs

C1. Specific Gymnastics

2 Rounds

0:20 Dead Hang

10 Scapular Pull Ups

C2. Specific Metcon

@ 2x light DBs

5 DB Push Press

5 DB Push Jerks

-then-

8 DB S2OH @ workout weight

8 CTB -or- workout sub

Technique
Tech Tuesday (Checkmark)

CTB Skill Session

All levels

Kip Swings

Kip + Hip Pop

Kip + Hip Pop + Pull

Kipping PU (linked reps, can also be CTB here))

Intermediate/Adv

Kipping CTB (pausing)

Kipping CTB

– Butterfly CTB

TC: 14 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

As written

Metcon
Metcon (Time)

5 rounds for time

14 DB S2OH 2x 50/35 lbs

14 Pull-ups

-Rest 1 minute b/w rounds-

TC: 15 Minutes

Score: Time

KG: 22.5/15

Scaling Options:

Beginner

5 rounds

10 DB S2OH @ 2×25/15 lbs

10 Jumping Pull Ups

-Rest 1 minute b/w rounds-

Intermediate L1

5 rounds

14 DB S2OH @ 2×35/25 lbs

14 Jumping Pullups

-Rest 1 minute b/w rounds-

Intermediate L2

5 rounds

14 DB S2OH @ 2×35/25 lbs

6-8 Pull-ups

-Rest 1 minute b/w rounds-

RX+= C2B instead of regular pullups

Extra Accessory

3 sets

15 Wide Grip Barbell Bicep Curls @ 45/35 lbs

20 Band Pull Aparts