November 10, 2023

CrossFit – Fri, Nov 10

Warm-up

A. General

1 min Row:

50’ Inchworm (no push up)

1 min Row

50’ Samson stretch lunges

1 min Row

50’ Crab walk

B. Mobility

Iron Cross Stretch

60sec

https://youtu.be/7T9Xo5cYuP0

C. Activation

3 sets

10 strokes straight legged row*

10 tall kneeling band pull aparts

5 Front rack elbow rotations

*Try and cover the greatest amount of distance as possible over the 10 strokes. This can turn into a fun little game depending on how you present it to your class.

Metcon
Metcon (Time)

5 rounds for time

21 Cal row

21 HR Push-ups

21 Front Squats 95/65 lbs

RX+ 135/95 lbs

TC: 22 minutes

Score: Time

KG: 43/30

Scaling Options

Beginner

15 Cal row

15 Band assisted push ups

15 Front Squat @ RPE 5/10

Intermediate

18 Cal row

18 Assisted push ups

18 Front Squats @ 95/65

Perform

5 rounds each for time

21 Cal row

15 Burpees

9 Hang power cleans @ 135/95

Rest 1 min

Extra Accessory
Core (Checkmark)

McGill big 3 modified

6-5-4-3-2-1 Bird Dog

6-5-4-3-2-1 Dead bug

6/6-5/5-4/4-3/3-2/2-1/1 elbow side plank with hip down/up