CrossFit – Mon, Jul 24
Warm-up
Gymnastics
Gymnastics (Checkmark)
5 sets
20 Banded Triceps extension @fast
10 Kipping HSPU
Rest 90 seconds
RX+ add a deficit
TC: 12 Minutes
Score: Checkmark
Scaling Options
Beginner
10 Band assisted push ups
10 Band tricep extensions
Intermediate
10 Banded Triceps extension
5 Kipping HSPU, reduced ROM if needed
Perform
N/A
Metcon
Metcon (Time)
6 rounds for time
14 TTB
14 DB Step-ups 2×50/35 lbs, 24/20″
TC: 16 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
7 Hanging knee raise
14 Step-ups 1×30/20 lbs, 20/16″
Intermediate L1
14 Swinging leg raises
14 DB Step-ups 2×35/25 lbs, 24/20″
Intermediate L2
7 TTB
14 DB Step-ups 2×35/25 lbs, 24/20″
Perform
6 rounds for time
14 CTB
14 DB Step-ups 2×50/35 lbs, 24/20”
Extra Accessory
Weightlifting Accessory (Weight)
Clean Pull
3 x 5 @90%
1 x 4 @90%+
Rest 2-3 minutes between sets
A. General
200-400m jog
3 rounds
10 Hollow Rocks
10 Prone Angels
B. mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
-Slow controlled wall walks (Go as high as possible)
https://youtu.be/wbMmvgmVyIg
– Head stand (all)
– Head stand against the wall (Int + Advanced)
– Head stand to kipping HSPU (Int + Advanced)