CrossFit – Mon, Mar 6
Warm-up
Metcon
Open Workout 23.3
If you are not doing the open workout, Perform workout below
Weightlifting
Front Squat (2 x 3 @70%
2 x 3 @75%
2 x 3 @80%
3 @70% (Focus on speed))
2 x 3 @75%
2 x 3 @80%
3 @70% (Focus on speed))
TC: 18 min
Score: Weight
Scaling Options
Beginner
7 x 3 @ light + Pause 2 Sec in Bottom
Intermediate
As written
Perform
2 x 3 @70%
2 x 3 @75%
2 x 3 @80%
3 @70% (Focus on speed)
Metcon
Metcon (Time)
5 rounds for time
12 CTB
50′ Mixed* Grip Lunges @2×50/35 lbs
*1 DB OH + 1 DB FR
TC: 16 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
10 Jumping Pull ups
50′ Walking Lunges @ 1×25/15lbs
Intermediate
10 Pull ups
50 Mixed Grip Lunges @2×35/25 lbs
Perform
As written
Extra Accessory
Upper Accessory (Checkmark)
2 x 10 Band T
2 x 10 Band W
2 x 10 Band M
Hold for 5 seconds every 5 reps for every exercise
T-W-M refer to the arms position when looking from the front or back
A. General
45 seconds Row/Bike/Run/Ski @mod-hard
10 Alternating 90/90 hip rotations*
7 Jumping air squats
*https://youtu.be/qq_Z7sAmVrA?t=10
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
C. Specific
*3 sets
3 Front squat: ramp up
*tempo @ 4 seconds down, explode up.