CrossFit – Fri, Jul 14
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
Front Squat (1 rep Max)
TC: 20 minutes
Score: Weight
Scaling Options
Beginner:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Metcon (Time)
For time
50 Box jumps 24/20”
25 V-ups
50 Cal Row
25 V-ups
50 Wall balls 20/14 lbs
TC: 18 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
40 Box jumps @ 20/16′
20 Abmat sit-ups
40 Cal Row
20 Abmat sit-ups
40 Wall Balls @ 12/10lbs
Intermediate
50 Box jumps @ 24/20′
25 Knee tucks
50 Cal Row
25 Knee tucks
50 Wall balls @ 14/12lbs
Perform
50 GHD Sit-ups
25 Pull-ups
50 Cal Row
25 Pull-ups
50 GHD sit-ups
Extra Accessory
Upper Accessory (Weight)
3 sets
10 DB Bench Press
10 Tall kneeling Banded angel
A. General
3 rounds
30s Easy-mod-hard Machine
7 Pause air squats
7/7 Banded monster walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Broad Jumps