CrossFit – Fri, Jul 28
Olympic lifting phase week 2
Warm-up
Gymnastics
Gymnastics (Distance)
EMOM 10 minutes
Odd- Max HS Walk in 30 seconds
Even- Max Cal Row in 30 seconds
Score: Distance on HS walk
Scaling Options
Beginner
Odd- Max Inchworm Walk in 30 seconds
Even- Max Cal row in 30 seconds
Intermediate
Odd- Max wall Walk in 30 seconds
Even- Max Cal row in 30 seconds
Metcon
Metcon (Time)
21-15-9
Thrusters 95/65 lbs
Box jumps 24/20″, no rebound
TC: 12 minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
21-15-9
Thrusters 45/35 lbs
Plate jumps 16/14″
Intermediate
Thrusters 75/55lbs
Box jumps 24/20″
Perform
GHD Sit-ups
Cal Ski
Extra Accessory
Post chain (Checkmark)
Single leg banded Hip Thrust
3 rounds, each for time
8 reps explosive left
8 reps explosive right
6 reps explosive left
6 reps explosive right
4 reps explosive left
4 reps explosive right
Rest 90 seconds between sets
A. General
3 sets
20 sec Machine progressively harder
25/25’ Overhead KB Carry
B. Specific
Prayer stretch with foam roller
2 x 7-10 PNF breaths:
Contract on the inhale, relax + lengthen on the exhale
https://youtu.be/9LJDGUulS_8?t=418
C. Specific
Beginner
– Plank shoulder taps
– Inchworm to plank + shoulder taps
– Inchworm
Int + Advance:
– Pike shoulder taps
– Wall climb + shoulder taps
– HS walk