November 28, 2023

CrossFit – Tue, Nov 28

Warm up

A. General
Amrap 5 minutes
2 x 50’ Shuttle jog (25/25)
5-10 Air squats
5 Strict press, empty barbell
5 Scap pull ups

B. Specific
2 sets
10 Hollow body lat pulldown (straight arms)
2-5 strict pull ups / Band pull down (bending arms)

C. Specific Metcon
With working weight
5 Front Squats
5 Push press
5 Thrusters
—-
Then
5 Thrusters
2-5 Pull up or pull up variation

Gymnastics

Skill Session

Pull up / C2B pull ups

– Beat Swing feet against Box

– Beat swing, One foot off box / both feet supported on Box

– Kipping drill or Butterfly small circles

Practice time

EMOM 5

Take 30 seconds to practice butterfly, kipping or jumping pull ups

Metcon (5 Rounds for reps)

For Time

5-10-15-20-25

Thrusters @ 75/55lbs

CTB

TC: 14 Minutes

Score: Time

KG: 9/6

Scaling Options

Beginner

5-10-15-20

DB Thrusters @ light

Ring rows, pronated grip

Intermediate L1

5-10-15-20-25

Thrusters @ 55/45lbs

Jumping pull ups

Intermediate L2

5-10-15-20-25

Thrusters @ 55/45lbs

3-6-9-12-15

C2B/Pull ups

Accessory / Extra

5 sets

10 Back rack poliquin step ups

12/12 Deficit side plank hip raises*