November 28, 2022

CrossFit – Mon, Nov 28
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

Row

3mins @ increasing intensity

B. Mobility/Activation

Front rack bent elbow stretch

2 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific (drills)

5 Tall Clean high pulls

5 Tall muscle cleans

5 Tall power cleans, heels elevated

5 Tempo hang Power cleans, pause @ extension

5 Tempo Power Cleans, pause @ extension

Weightlifting
Power Clean (In a 12 minute work window, Work up to a 1 rep max power clean

10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)

Scaling Options

Beginner

Every 2 min for 10 min

3 Power Cleans @ ascending weight*

Intermediate

As Written

Perform:

add a 400m bike erg recovery between each set, you choose weight for each set.

Metcon
Metcon (Time)

3 rounds for time

15 Thrusters 155/105 lbs

25′ FR lunges 155105 lbs

50′ HS walk (25’/25′)

KG: 70/50 KG

TC: 15 min

Score: Time

Scaling Options

Beginner

15 Thrusters @ 75/55 lbs

25′ Lunges @ bodyweight

50′ OH DB Carry @ 25/15 lbs

Intermediate

15 Thrusters @ 95/65 lbs

25′ FR Lunges @ 9565 lbs

3 Wall Walks

Perform

3 rounds

15 Thrusters @ 155105 lbs

30 GHD Sit Ups

25′ Front rack lunges @ 155105 lbs

50′ HS walk (25’/25′)

Extra Accessory
Metcon (Checkmark)

Inclined Prone Ts

4 x 12

lightly loaded with DBs

Hold 5 seconds every 5 reps”