January 5, 2024

CrossFit – Fri, Jan 5

Warm-up

A. General

20-15-10 reps of

Air Squats

Ring Rows

Plate Ground to Overhead @ light

Reduce to 15-12-9 or 9-6-2 as needed

B. Mobility

Back Rack Elbow Rotations

Accumulate 20 reps per arm

C1. Specific Metcon @ empty barbell

5 Muscle Cleans +5 Front Squats

5 Push Press + 5 Thrusters

-then-

10 Scap Pulls + 5 Kip Swings +

2-3 Strict Pull Ups -or- 5 Ring Rows

-then-

8-10 Thrusters @ workout weight + 8-10 Pullups -or- workout mod

C2. Specific Strength

@ empty barbell

10 Slow Eccentric Deadlifts, focus on lat tension and the bar staying close.

-then-

2-3 sets of 2-3 reps building to working load

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

RX+: CTB Pull Ups

TC: 10 minutes

Score: TIme

KG: 43/30

Scaling Options:

Beginner

15-12-9

Thrusters @ 45/35lbs

Ring Rows

Intermediate L1

21-15-9

Thrusters @ 65/45lbs

Jumping CTB/Pull Ups

Intermediate L2

21-15-9

Thrusters @ 75/55lbs

12-9-6

CTB Pull Ups

Weightlifting
Deadlift (5 x 3 reps @ 70-75% across
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ technical

Intermediate

As written

Extra Accessory
Core (Checkmark)

Bird Dog DB Row

3x 8/8 reps