CrossFit – Tue, Jun 27
Warm-up
Weightlifting
Box Squat (2 rep Max)
@parallel
TC: 12 minutes
Score: Weight
Scaling options
Beginner
6 x 2 @ across
Intermediate
As written
Metcon
Metcon (Time)
For Time
21-15-9 Thrusters 95/65 lbs
200m Run between sets
Rest 1 min
12-9-6
Thrusters 95/65 lbs
Bar facing burpees
TC: 18 minutes
Score: Total time minus rest
Weight: 43/30
Scaling Options
Beginner
15-12-9
Thrusters @ empty bar
100m jog or machine 1:30
—-
12-9-6
Thrusters @ empty bar
Burpees
Intermediate
As written, thrusters @ 75/55lbs
Perform
21-15-9
Thrusters @95/65 lbs
400m Run
Rest 4 mins
15-12-9
Thrusters @115/75 lbs
200m Run
Extra Accessory
Lower Accessory (Checkmark)
Shrimp squat hold on bosu ball
3 x 30/30 seconds
*if no bosu ball can be performed on the floor, ideally without shoes for better proprioception
A. General
EMOM 4 mins:
Min 1- 3-5 burpees + 20 sec wide stance squat hold
Min 2: Row/Bike/Ski/Run
B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
https://youtu.be/kvU7yo68RtU
C. Specific
12/12 Banded monster walks
12 Banded Good Mornings with an empty bar
4 Tempo box squats @3-3-X-1
3 Jumping box air squats as high as possible