January 8, 2024

CrossFit – Mon, Jan 8

Warm-up

A. General

‘Wallball Burpee Tennis’

Split the class into groups of 4 and then from there, it’ll be 2 on 2, or doubles tennis. Full instructions found here. Play for 5-7 Minutes today.

B. Mobility

Rig Assisted Deep Squat Hold

Spend 3:00 in an assisted deep squat, heels down and hips pulled to the heels, with chest up and tall. Keep it dynamic by moving weight side to side and really driving the knees forward of the toes.

C1. Specific Metcon

@ workout weight

5 Medball Front Squats

5 Med Ball Push Press

5 Wallball Shots

-then-

3/3 Box Step Ups

5 Low Box Jumps

5 Box Jumps @ workout height

C2. Specific Metcon cont’d

@ light KB

10 KB Good Mornings

10 Russian KBS

10 KBS

-then-

5 KBS @ workout weight

Metcon
Metcon (AMRAP – Rounds and Reps)

5 rounds for time

20 Wall balls 20/14 lbs

15 Box jumps 30/24″

10 KB Swings 32/24kg

TC: 18 Minutes

Score Rounds + Reps

KG for Wall Balls: 9/6

Scaling Options

Beginner

4 rounds

15 Wall balls @ light

12 Box jumps @ 18/14″

9 KB Swings @ 12/8 Kg

Intermediate

5 rounds

20 Wall balls @ 14/10 lbs

15 Box jumps @ 24/20″

10 KB Swings @ 16/12 Kg

Perform

5 rounds

12 Wall balls @ 30/20 lbs

15 Box jump overs @ 30/24″

10 KB Swings @ 32/24 Kg

Extra Accessory
Upper Accessory (Checkmark)

Low Ring Face Pull

3 x 10