January 31, 2024

CrossFit – Wed, Jan 31

Warm-up

A. General

AMRAP 5:

30 Single Unders

10 Air Squats

10/10 Straight Leg March

10 Med Ball Strict Press @ light

B. Mobility/Activation

Rig Assisted Pole Pry

1:30-2:00 here, keep it active by shifting weight side to side, shifting hips forward and back.

C1. Specific Strength

10 Empty Bar Back Squats

-then-

4×1 Back Squats building to 80%

*emphasis on bracing against a neutral core

C1. Specific Metcon

@ workout weight med ball

5 Med ball Front Squats

5 Med Ball Push Press

-then-

10 Feet Together Air Squats

5/5 Eccentric Only Pistols

4-6 Pistols -or- workout modification

(any of the above can be performed with the support of the rig, holding onto a low gymnastics ring, or with a heavy band mounted on a pullup bar)

-then-

8 Wall Balls @ workout weight

30 Double Unders

6 Pistols

Weightlifting
Back Squat (Back Squat
5×1 rep @ ascending
*Begin @ 80%
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 1 @ 31×1 tempo

Intermediate

As written

Metcon
Metcon (3 Rounds for reps)

E4MOM x 3

30 Wall Balls 20/14 lbs

60 Double-unders

20 Pistols

TC: 12 Minutes

Score: Time

KG: 9/6

Scaling Options:

Beginner

E4MOM x 3:

15 Wall Balls @ light

40 Single Unders -or- Penguin Taps

10 Narrow Stance Heel Elevated Squats

Intermediate L1

E4MOM x 3:

30 Wall balls @ 14/10lbs

60 Single Unders

20 Banded Pistols -or- Box Pistols

Intermediate L2

E4MOM x 3:

30 Wall balls @ 14/10lbs

40 Double Unders

10 Pistols

Extra Accessory

Post Chain Accessory:

DB Death March

3 x 50′ @AHAP

-rest 1 min between sets-