November 30, 2023

CrossFit – Thu, Nov 30
Reminder. No noon class this week. Back to regular schedule next week.Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm up

A. General
2 rounds
200m jog or machine
6 Beat swings on bar or rings
4-6 Inchworm + push up
6 Lizard walk steps: https://youtu.be/uknpT9f0lGo?si=vQrRDppA19YswDRz

B. Specific Squat
1-2 sets
6/6 Forward drop lunges*
3 Pause Back squat

* athletes standing on a plate or on the ground

Drop lunge: https://youtu.be/9WBLttJPk84?si=-h6aLak1Bj96_4ab

C. Specific Metcon
3 sets, increase load to working weight & working movement

Beginner
4 Deadlifts
4 Ring rows, supinated grip -> 2 Banded strict chin ups

Intermediate
4 Deadlifts
4 Feet assisted ring muscle up on low rings -> Jumping RMU

Advanced
4 Deadlifts
4 Feet assisted ring muscle up on low rings -> RMU

Back Squat (Back squat
5 x 2 @ 85%
)

TC: 12 Minutes
Score: Weight

Scaling Options
Beginner
5 x 2 @ Pause in bottom, 2 seconds

Intermediate
As written

Metcon (3 Rounds for reps)

3 rounds for time

12 Deadlifts 225/155

6/4 RMU

200m run

Run sub:

– 20/15 Cal row

– 16/13 Cal bike

– 14/12 Cal ski

TC: 12 minutes

Score: Time

KG: 100/70

Scaling Options

Beginner

12 Deadlifts @ Moderate

4 Strict band assisted chin ups

100m Jog

Intermediate

12 Deadlifts @ 185/125

4 BMU/Jumping RMU

200m Run

Accessory / Extra (Checkmark)

2 sets

30 hollow body band lat pulldown

30 Tall kneeling light band tricep push down