May 22, 2023

CrossFit – Mon, May 22

Warm-up

A. General

3 rounds

8 burpees

8 Prone angels

8 Band lat pull downs

B. Mobility/Activation

Front rack mobility drill

60 second hold/side

https://youtu.be/Rzhf3DXRvaU

C.Specific (Metcon)

2 sets

6 Seated band row (slide backward lean: https://youtu.be/75pAzdrzojs?t=236

6/6 Tall kneeling side bend lat pulldown: https://youtu.be/75pAzdrzojs?t=247

6 Band face pulls. Band attached at knee height

https://youtu.be/CU4Xc2qlLC0

C.Specific (Metcon)

SDLHP progressions

– Upright row

– Hinge + upright row

– Hang up SDHP

– Below the knee SDLHP

– Full movement

Weightlifting
Shoulder Press (6 x 10 @ 62.5%
Rest 60 seconds between sets
)

TC: 18 minutes

Score: Weight

Scaling Options

Beginner

6 x 5 @ RPE 5-6

Intermediate

As written

Perform

10 x 10 @ 62.5%

Rest 60 seconds between sets

Metcon
Metcon (Time)

Reverse “J.T.”

21-15-9

Strict Pull-ups

SDLHP 95/65 lbs

Ring rows

TC: 15 minutes

Score: Time

Scaling Options

Beginner

15-12-9

Strict Band assisted Pull-ups

SDLHP @ 16/12 KG KB

Ring rows

Intermediate L1

21-15-9

Strict Band assisted Pull-ups

SDLHP @ 75/55 lbs

Ring rows

Intermediate L2

12-9-6

Strict pull ups

21-15-9

SDLHP @ 75/55

Ring rows

Perform

21-15-9

Strict Pull-ups

Upright rows @ 75/55 lbs

Ring rows

Extra Accessory
Accessory (Checkmark)

5 sets

8 JM press

12 DB roll over