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 🙂
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
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
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