CrossFit – Wed, Jun 14
Warm-up
Weightlifting
Weightlifting (Weight)
4 sets
1 Front Squat @ 75%
– Rest 30 sec
4 Box Jump overs
– Rest 30 sec
6 Squat clean WB @30/20 lbs + as high as possible
– Rest 30 sec
12 Band assisted jump squats
Rest 2 minutes
TC: 18 minutes
Score: Weight on Back Squat
Scaling Options
Beginner
2 Back Squats
rest 30 seconds
4 Plate jumps or hop overs
rest 30 seconds
8 Band assisted jump squats
Intermediate
As written (scale WB down to 20/14lbs)
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins
8 DB Thrusters 2x 50/35 lbs
8 Burpees over DBs
Score: Rounds & Reps
KG: 22.5/15
Scaling Options
Beginner
8 DB thrusters @ 25/15lbs
8 Down & ups
Intermediate
8 DB Thrusters @ 2x 35/25 lbs
8 Burpees over DBs
Perform
Amrap 10mins
8 DB Thrusters @ 2x 50/35 lbs
8 TTB
Extra Accessory
Core Strength (Checkmark)
5 sets
8 Seated strict TTB
12 Pike pulls on the rower
A. General
3 sets
200m Run
10 Wall Balls
10 Banded T pull aparts
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c