March 27, 2023

CrossFit – Mon, Mar 27
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Warm-up

A. General

EMOM 4

20 sec Row or Bike + 20 sec BB movement:

1- BB front Squat

2-BB Push press

3- BB Thruster

4- BB hang clean

B. Mobility

90/90 hip rotations

45 seconds

C. Activation

3 sets

8/8 banded unilateral hip thrusts

20′ Lateral banded monster walk per side

https://www.youtube.com/watch?v=-9aNmFapm4w

Weightlifting
Weightlifting (Weight)

Bulgarian Split Squats

5 x 8/leg @ moderate load

No rest between legs,

2 minutes rest between sets

Scaling Options

Beginner

5 x 3-5/leg

Intermediate & Perform

As written

Metcon
Metcon (Time)

For Time

1000/800m Row (or Bike 2000/1600m)

25 Hang Cleans 75/55lbs

1000/800m Row

25 Front Squats 75/55lbs

1000/800m Row

25 Thrusters 75/55lbs

TC: 22mins

KG: 35/25

Score: time

Scaling Options

Beginner

750/600m Row

15 Hang Cleans @ 45/35lbs

750/600m Row

15 Front Squats @ 45/35lbs

750/600m Row

15 Thrusters @ 45/35lbs

Intermediate

1000/800m Row

25 Hang Cleans @ 65/45lbs

1000/800m Row

25 Front Squats @ 65/45lbs

1000/800m m Row

25 Thrusters @ 65/45lbs

Perform

3 rounds not for time @RPE 6

1500m row

2500m bike erg

25 wallballs @ 20/14

Extra Accessory
Accessory (Checkmark)

3 sets

20 light band squat pull throughs

20 light band band leg extensions