January 9, 2024

CrossFit – Tue, Jan 9

Warm-up

A. General

2-3 Rounds:

20 Jumping Jacks

10 PVC Dislocates

5 Broad Jumps

5 Inchworm to Pushup

B. Mobility

Banded Elbow Extension

Spend 1:30 per side, rocking back and forth into a deeper stretch. Make sure to actively press into the floor through the base of the hand to get the wrist opened up as well.

C1. Specific Strength

@ empty barbell

5 Good Mornings

5 Back Squats w/3sec pause in bottom

5 Snatch Grip Deadlifts

-then-

5 Muscle Snatch

5-10 Tall Snatch, work towards squat

5-10 Snatch Grip Push Jerk

-then-

2-3 sets of 3 Tng Snatch building to starting load

C2. Specific Metcon

10 OHS @ empty barbell

5 Burpees

-then-

2×5 OHS, building to workout weight

-then-

5 OHS @ workout weight

5 Burpees to 6” Target

Weightlifting
Snatch (EMOM 10 minutes
3 Snatch @ 60-70%
Touch-and-Go)

TC: 10 Minutes

Score: Load

Scaling Options

Beginner

@ technical across

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Overhead Squats 115/75 lbs

10 Burpees to Target @ 6/4“

RX+ 135/95 lbs

TC: 10 Minutes

Score: Rounds + Reps

Scaling Options

Beginner

AMRAP 10:

10 OHS -or- FS @ 45/35

10 Burpees

Intermediate

AMRAP 10:

10 Overhead Squats @ 75/55

10 Burpees to Target @ 6″

Extra Accessory
Post Chain (Checkmark)

Single Leg Glute Bridge

5 x 12/12 reps