March 28, 2023

CrossFit – Tue, Mar 28
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Warm-up

A. General

2-3 rounds

3 shuttle runs

20 sec hollow hold on pull up bar

8 beat swings

8 90 degree Band strict press

https://youtube.com/shorts/dg9luCnno9M?feature=share

B. Mobility

Tall kneeling banded Shoulder internal rotation stretch

10 reps/side

https://youtu.be/ThluzxR0SBw

C. Activation

2 sets

5 Shoulder oscillations

5-10/arm bottom up tall kneeling KB press

https://www.youtube.com/watch?v=P9QVvhyBTdM

https://www.youtube.com/watch?v=oY20cqrsOcc

-No band- Beginners can use a simple DB press.

Weightlifting
Push Press (5 sets
8 Push press @ RPE 7
12 DB Pullovers

1 min rest between sets)

TC: 15 minutes

Score: Weight on Push Press

Scaling Options

Beginner

4 Push press

8 Band pullovers

Intermediate

As written

Perform

5 sets @ moderate

8 Tall kneeling Alternating DB press

12 DB pull over

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

Run 400m / Bike 1000m

7 Strict Chin-ups

21 Russian KBS 32/24KG

Score: Rounds & Reps

Scaling Options

Beginner

Run 200m / Bike 500m

4 Banded strict chin ups

14 Russian KBS @ 16/12KG

Intermediate

Run 400m / Bike 1000m

4-7 strict chin ups

21 Russian KBS @ 24/16KG

Perform

Amrap 18 @ low intensity

Run 400m

7 strict chin ups

21 Russian KBS

Extra Accessory
Core Isometric (Checkmark)

3 x 12 ring in and outs

slow and controlled