March 30, 2023

CrossFit – Thu, Mar 30
T-shirts are here! Limited edition 10 year anniversary t-shirts are available for sale right now, get yours while we still have your size!

Warm-up

A. General

2 rounds

10 Bent over rows @ pvc

10 Prone pvc press

10 Banded good mornings

https://youtu.be/F_n0S9kUNT4

B. Activation

2 sets

5/5 Banded Y pulls

7 Pause ring rows

9/9 Single arm DB/KB Z press

Gymnastics
Gymnastics (Checkmark)

4 sets

6-8 Strict pull-ups @ 3sec down

8/8 Single arm ring row

TC: 15 minutes

Score: N/A

Scaling Options

Beginner

2-4 Strict band assisted pull up @ 3 sec down

8 Ring rows

Intermediate

2-4 jumping Pull up negatives @ 3 sec down

4-8 Single arm ring rows/arm

Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

TC: 10 minutes

KG: 100/70 (RX+ 125/85)

Score: Time

Scaling Options

Beginner

21-15-9

Deadlift @ 135/95lbs

HR Push ups (with band if needed)

Intermediate L1

21-15-9

Deadlifts @ 185/135

Reduced ROM HSPU

Intermediate L2

21-15-9

Deadlifts @ 185/135

9-6-3

HSPU

Heavy Diane (Time)
"Heavy Diane"
Deadlifts 275/185lbs
Deficit HSPU @ 6/4"

Extra Accessory
Accessory (Weight)

3 sets

12 Pendlay Rows @ moderate

12 Band pull aparts