January 6, 2024

CrossFit – Sat, Jan 6

Warm-up

A. General

‘Stick Game’

B. Mobility

@ PVC Pipe

Accumulate 20 Dislocates

Accumulate 20 Around the Worlds

Accumulate 20 Sott Press

C. Specific

@ empty barbell

5 Back Squats

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 OHS

-then-

2 Rounds

4 Box Step Ups @ workout height

3 OHS @ workout weight

4 Row Cals

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

30 Box step-ups @ 24/20″

20 Overhead Squats @ 95/65 lbs

30/21 Cal Row

TC: 25 Minutes

Score: Rounds + Reps

KG: 43/30

Scaling Options

Beginner

15 Box step-ups @ 16/12″

10 OHS -or- Front Squats @ 45/35 lbs

15/12 Cal Row

Intermediate

30 Box step-ups @ 24/20″

20 OH Squats @ 65/45 lbs

30/21 Cal Row

Team Workout (AMRAP – Rounds and Reps)

AMRAP 25 w/partner

10 Box step-ups 24/20″

10 OH Squats 95/65 lbs

10 Cal Row

Partners here will switch every movement (every 10 reps). So Partner A does 10 box step ups, Partner B 10 OHS, Partner A 10 Cal Row, Partner B 10 Box Step Ups, and so on.

Extra Accessory
Core (Checkmark)

Superset

Banded Side Plank

4 x 60sec/side

Banded Hanging Single Leg Knee Raise

4×8/8