March 21, 2023

March 20, 2023
Daily WOD

CrossFit – Tue, Mar 21

Warm-up

A. General

2-3 rnds

30 sec jump rope

10 Beat swings

10 Plate deadlift

10 Lunges

B. Activation

2 sets

8 Hollow banded lat pull-downs

3 Shoulders Oscillations

https://youtu.be/P9QVvhyBTdM (up & down = 1)

8 Pause ring rows

Gymnastics
Gymnastics Pulling (Weight)

Strict chin ups

5 x 5 @ bodyweight

Rest 30 seconds between sets

Rest 2 minutes after 5 sets, then:

5 x 5 @ weighted

Rest 0:45- 1:00 between sets

TC: 18 minutes

Score: Load

Scaling Options

Beginner

5-6 x 5 Strict band assisted chin ups

Intermediate

Get to 25 Strict chin ups in sets of

3s or 2s

Perform

Strict Chin-ups

5 every 30 sec #bodyweight for 25 reps

Rest 1-2

5 every 45 sec #weighted for 25 reps

Rest 1-2

5 every 45 sec #bodyweight

Metcon
Metcon (4 Rounds for reps)

4 rounds for time

80 Double-unders

12 Renegade Rows 2×50/35 lbs

50′ Front rack DB walking lunges 2×50/35 lbs

Rest 30 seconds between rounds

TC: 15 minutes

KG: 25/15

Score: Each round for time

Scaling Options

Beginner

80 single unders

12 Renegade Rows (no PU)

50′ Walking lunges @ bodyweight

Intermediate

40-80 Double unders

12 Renegade Rows @ 2x 35/25lbs

50′ FR walking lunges @ 2×35/25lbs

Perform

4 rounds

80 Double unders

50′ Rope sled drag @mod load

50′ Front rack DB walking lunges @2×50/35 lbs

Rest 60 seconds

Extra Accessory
Upper Accessory (Checkmark)

3-5 sets

5 Meadow rows

5/5 Standing Landmine Press