June 22, 2023

CrossFit – Thu, Jun 22


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

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 (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


KG: 25/15

Scaling Options


75 Step up overs, unweighted @ 20″

8/6 Cal row


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