CrossFit – Wed, Mar 1
Join us this Friday to close out the 2023 open at 5:30 p.m.! It will be a neon/glow/80s party. Bring your friends and family and let’s close out the open season in style!
Warm-up
Weightlifting
Clean (EMOM 6minutes
3 Squat Cleans @ 65-70%)
3 Squat Cleans @ 65-70%)
TC: 6 min
Score: Weight
Scaling Options
Beginner
3 Cleans @ Quality
Intermediate
As Written
Perform
@65-70%
3 TNG Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
50′ Farmer’s Carry 2×50/35 lbs
7 Burpee Deadlifts 2×50/35 lbs
100′ Shuttle run (25 out & back)
KG: 25/15
Score: Rounds & Reps
Scaling Options
Beginner
50′ Farmer’s Carry @ 35/25 lbs x 2
7 Burpees
100′ Shuttle run (25 out & back)
Intermediate
50′ Farmer’s Carry @ 35/25 lbs x 2
7 Burpee Deadlifts @ 35/25 lbs x 2
100′ Shuttle run (25 out & back)
Perform
AMRAP 10minutes
250/200m Skierg
7 Burpees over wall
100′ D-ball Carry on Shoulder @100/80*
*50′ on each shoulder
Extra Accessory
Accessory (Checkmark)
Banded Cat/Cows
3 x 12
A. General
30 sec Air Squats
30 sec Banded good mornings
30 sec High Knees
30 sec Rack stretch on the floor
30 sec LAteral shuffles (25’)
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
C. Specific (Drills)
https://youtu.be/kHo1YedpkRE
– 5-7 Rack Deliveries
– 5-7 Muscle cleans
– 5-7 Tall squat cleans (work your way form power to squat)
– 5 Tempo Squat Cleans
Then
Ramp up