CrossFit – Thu, Jun 22
Warm-up
Technique Thursday
Skill of Choice (Athlete’s Choice)
Time Cap: 15 Minutes
Ideas- Double Unders, Chest to Bar, Muscle Ups, Strict Pullups, Handstand walks, barbell techniques- snatch or clean.
Metcon
Metcon (Time)
For time
100 Alternating DB Step-up overs 2×50/35 lbs + 24/20”
Every 2 minutes, Perform
10/8 Cal row
TC: 20 minutes
Score:
KG: 25/15
Scaling Options
Beginner
75 Step up overs, unweighted @ 20″
8/6 Cal row
Intermediate
100 Alternating DB Step-up overs @2×35/25lbs
10/8 Cal row
Extra Accessory
Accessory (Checkmark)
Iso dynamic Bent over lateral raise
3 x 15/15
Alternate sides every 5 reps until you accumulate all 30 reps for the set
A. General
‘Coach Says’
Like Simon says but performing Warm-up movements. Ie: “Coaches says, hold a squat,” “Coach says, do 6 Quad pulls” “Do a dynamic monkey clap!”
Anyone who does the monkey claps performs 3 burpees.
B. Activation
2 sets
6/6 Single leg, Dual DB, RDL
8 Alternating Unweighted step ups