May 4, 2023

CrossFit – Thu, May 4

Warm-up

A. General

2 rounds

30sec Bike/Row/Ski

5/5 Banded Y pulls

10 Standing banded chest rows

5 Hanging knee raises (bar)

B. Specific 1

4/4 Rope rows

– 2-4 Lying to standing (ground or feet elevated)

– 2-6 Hanging rope knee raise or heel raise

B. Specific 2

– Seated clamp practice

– Seated clamp into standing (no arms)

– Standing clamp practice

– Standing clamp into 1 pull

– Rope Climbs pulls

Progression demos: https://youtu.be/eqiiEWioZcI

Heel lock: https://youtu.be/_W8FFKqUDj4

Skill
Technique Thursday (Checkmark)

Rope Climbs

Spanish wrap

J-hook

Heel Lock

Scaling Options:

Beginner

Lying to standing Rope pull

– On ground

– Feet elevated, onto box

Metcon
Metcon (AMRAP – Reps)

On a 20 minute clock

3000/2500m Row

300’ Lunges @ 32/24 KG x 1

Max rep Rope Climbs @ 15’

TC: 20 min

Score: RC Reps

Scaling Options

Beginner

2000/1750m Row

200’ Lunges @ bodyweight

Max rep Rope hang knee raises

Intermediate:

2500/2000m Row

300’ lunges @ 24/16 KG x1

Max rep ½ Rope climb

Extra Accessory
Core Stability (Weight)

Turkish getup

3 x 5/5