March 6, 2023

CrossFit – Mon, Mar 6

Warm-up

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.

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))

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