November 23, 2022

CrossFit – Wed, Nov 23
WANT A FREE PAIR OF NOBULL TRAINERS 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂

Warm-up

A. General

3 rounds

10 Cal Machine

10 Banded OH Squats

B. Mobility

Banded Med Ball T spine Mobility

60 seconds

https://youtu.be/5JVaGTcuQko

C. Specific

2 sets

3 Back squats

3 Snatch Btn press

3 Btn Thrusters

3 Tempo OH Squats @ 4 seconds down

Weightlifting
Overhead Squat (5 x 3 @ascending

First set @60% of best OH Squat)

TC: 15 min

Score: Weight

Scaling Options

Beginner

Start @ empty bar

*Squat to max depth

Intermediate & Perform

As Written

Metcon
Metcon (Weight)

EMOM 15minutes

Min 1. 8 Thrusters 135/95 lbs

Min 2. 12 Burpees

Min 3. 70 Double-unders

KG: 60/45 Kg

TC: 15 mins

Scaling Options

Beginner

Min 1. 8 Thrusters @45/35 lbs

Min 2. 6 Burpees

Min 3. 40 Single unders

Intermediate

Min 1. 8 Thrusters @95/65 lbs

Min 2. 9 Burpees

Min 3. 40 Double unders or 70 Single Unders

Perform

EMOM 18

Min 1. 8 Thrusters @155/105 lbs

Min 2. 15 TTB

Min 3. 70 Double unders

Extra Accessory
Metcon (Checkmark)

On any Machine

4 rounds

5 Cal ALL OUT

30 sec easy

5 Cal ALL OUT

30 sec easy

5 Cal ALL OUT

90 sec easy

Rest 2 minutes after round 2