January 7, 2024

CrossFit – Sun, Jan 7

Warm-up

A. General

AMRAP 5:

100m Row

25’ Walking Lunge

0:15 Handstand Hold on Wall (sub plank hold as needed)

B. Mobility/Activation

Prone Shoulder Swimmers

Accumulate 50 total reps

C1. Specific Weightlifting

5/5 Lunge Elbow to Instep

5/5 Bulgarian Split Squat @ bodyweight

5/5 Bulgarian Split Squat @ workout weight

C2. Specific Metcon

5 Inchworm to Pushup

3 Wall Walks -or- 25’-50’ Bear Crawl

10-20’ HSW -or- workout mod

3-5 WFHSPU

Weightlifting
Weightlifting (Checkmark)

DB Bulgarian Split Squats

3 Sets

12 Reps Right @ 2×35/25lbs

5 Shuttle Runs (25ft + 25ft)

12 Reps Left @ 2×35/25lbs

5 Shuttle Runs (25ft + 25ft)

Rest 2min between sets

TC: 12 Minutes

Score: Checkmark

KG: 16/11

Scaling Options

Beginner

6 Reps Right @ BW

3 No-Touch Shuttle Runs (25ft + 25ft)

6 Reps Left @ BW

3 No-Touch Shuttle Runs (25ft + 25ft)

Intermediate

12 Reps Right @ 2×20/15lbs

5 Shuttle Runs (25ft + 25ft)

12 Reps Left @ 2×20/15lbs

5 Shuttle Runs (25ft + 25ft)

Metcon
Metcon (Time)

For Time

500/400m Row

100′ HS walk

500/400m Row

30 Wall Facing HSPU

500/400m Row

100′ HS walk

500/400m Row

*Bike sub: 2000/1500m

TC: 18 Minutes

Score: Time

Scaling Options

Beginner

300/200m Row

50′ Bear Crawl

300/200m Row

20 DB shoulder press @ 25/15lbs

300/200m Row

50′ Bear Crawl

300/200m Row

Intermediate

500/400m Row

6-8 Wall Walks

500/400m Row

30 Pike HSPU, Feet on Box/Bench

500/400m Row

6-8 Wall Walks

500m Row

Extra Accessory
Accessory (Checkmark)

CrossFit Open Skill Accessory:

EMOM 10 minutes

Amrap 30 sec

Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).