CrossFit – Mon, Jul 10
This is our final week of the base strength and muscular endurance phase. You will see some tests this week. Good luck and don’t forget to ring the PR bell if you hit a PR!
Warm-up
Weightlifting
Back Squat (1 rep max)
TC: 20 minutes
Score: Weight
Scaling Options
Beginner:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
TC: 10 minutes
Score: time
KG: 20/15
Scaling Options
Beginner
4 min row, max meter
30 Thrusters @ 45/35 lbs
20 Jumping pull ups
Intermediate
1000m Row
50 Thrusters @ 45/35 lbs
15 Pull ups
Perform
For time
1000m Row
100′ HS walk
1000m Row
Extra Accessory
Core (Checkmark)
Dragon flags
5 x 5
A. General
2 rounds
1 minute machine
10 empty bar front squats/air squats
5 Push press/ 5 thrusters
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1