CrossFit – Fri, Nov 25
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
Bench Press (Tempo Bench Press
4 x 6 @ As heavy as possible
Rest 60-90 seconds between sets
4 x 6 @ As heavy as possible
Rest 60-90 seconds between sets
Tempo: 3.1.X.1
)
TC: 12 min
Score: Weight
Scaling Options
Beginner
Controlled weight
Intermediate
As Written
Perform
Unstable Bench Press
4 x 6 @As heavy as possible
Rest 60-90 seconds between sets
Metcon
Metcon (5 Rounds for reps)
5 rounds
1 minute KBS 24/16KG
1 minute Push-ups
1 minute Box Jumps 24/20″
1 minute Rest
KG: 24/16 KG
TC: 20 min
Score: Total Reps
Scaling Options
Beginner
1 minute Russian KBS @12/6KG
1 minute Hand Elevated Push-ups
1 minute Box Jump @20/Plate
1 minute Rest
Intermediate
1 minute KBS @ 16/12KG
1 minute Push-ups
1 minute Box Jump @24/20″
1 minute Rest
Perform
5 rounds
1 minute DB Snatch @24/16KG
1 minute Push-ups
1 minute Box Jump @24/20″
1 minute Rest
Extra Accessory
Metcon (Checkmark)
3 sets
Max hold L-Sit on parallettes
5/5 Paloff press*
Rest 30-60 seconds
*Hold every rep for 5 seconds with arms extended
A. General
3 rounds
30sec Row or Bike
30 sec Inchworms
B. Mobility
Rotating scorpions
60 seconds
C. Specific
3 sets
5 x 1&1/4 push-ups*
5 Bench press @ascending
* https://youtu.be/Ud9_7anNdjU
*Beginners can do these hand elevated