CrossFit – Fri, Jul 7
Warm-up
Weightlifting
Back Squat (4 sets
3 Back Squats @ 70%
Rest 2 minutes
)
3 Back Squats @ 70%
Rest 2 minutes
)
TC: 12 minutes
Score: Weight
Scaling Options
Beginner
3 Back Squats @tempo
3.1.X.1
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
4 rounds for time
20 Wall balls 20/14 lbs
20 DB Snatch 1×50/35 lbs
TC: 14 minutes
Score: Time
KG: 9/6, 25/15
Scaling Options
Beginner
16 Wall balls @ 12/10lbs
16 DB snatch @ 25/15lbs
Intermediate
20 Wall balls @ 14/12lbs
20 DB snatch @ 35/25lbs
Perform
4 rounds
20 Wall balls @20/14lbs
10 Power Snatch @95/65lbs
Extra Accessory
Core (Weight)
Elbow plank + lateral raise
3 x 10/side
Rest 30-45 sec between sets and sides
A. General
200-400m Jog
2 rounds
30 sec Rotating scorpions
30 sec Full squat T spine rotations
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 Back squats + ascending
3 Pause* wall balls @As high as possible
*Pause in the bottom