November 24, 2023

CrossFit – Fri, Nov 24

Warm-up

A. General

4 x 50’ Shuttle runs

Into

2-3 rounds

4 Burpee forward hop

4 Deep Squats + thoracic Rotations

https://youtu.be/0dwIhY2oW48?si=cSUeSbjlT3q3MrpJ

B. Specific (Metcon)

Empty bar

5 Front squats

5 Burpees/down & up

5 Push press

5 Burpees/down & up

5 Thrusters

Load up barbell and perform a Trial run of 1 round to see how much time it takes your members

B. Specific (Deadlift)

5 Deadlift, control descent over 3 seconds (with metcon barbell)

Ascending in load with sets of 2 reps for a load that reflect proper mechanics in their state of fatigue.

Metcon
“Chaos” (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees

43/30 KG

Score: Rounds & Reps

Scaling Options

Beginner

7 Thrusters @ empty bar

7 Lateral burpee walk over

Intermediate

10 Thrusters @ 75/55 lbs

10 Bar facing Burpees

Weightlifting
Deadlift (EMOM 6 minutes
2 Deadlifts @ 75-80%)

Score: Weight

Scaling Options

Beginner

EMOM 6

2 reps @ moderate to light

Intermediate

As written

Extra Accessory
Accessory (Checkmark)

3 sets @ tempo 2.1.2.1

12 light band bent over reverse flies

12 light band triceps extension

Tempo is two seconds up and down with 1 sec pauses at top and bottom.