CrossFit – Thu, Nov 9
Warm-up
Weightlifting
Back Squat (5 x 5 @ 70-75%
Rest 2 minutes between sets
)
Rest 2 minutes between sets
)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 5 @ RPE 5/10, Tempo 3.1.X.1
Intermediate
As written
Metcon
Metcon (Time)
6 rounds for time
200m Run
6/6 DB Shoulder to overhead 1×70/50lbs
TC: 12 minutes
Score: Time
KG: @ 35/25
Scaling Options
Beginner
5 rounds
Jog 200m
6/6 DB Shoulder to overhead @ 30/20lbs
Intermediate
Run 200m
6/6 DB Shoulder to overhead @ 50/35lbs
Extra Accessory
Accessory (Checkmark)
3 sets
30 sec Max rep band tricep ext
30 sec Max rep seated band row
30 sec Max rep band squat pull through
A. General
Shuttle or circle run around the gym for 4 minutes
Every 30 seconds or so, call out
– 10 Air squats
– 10 reverse lunges
– 10 Side lunges
B1. Specific Squat
2 sets
5 Band resisted broad jumps
3 Pause squats @ 4 seconds downs
5 Speed Back squats @ empty bar
B2. Specific Metcon
Line up DBs in the gym and allow athletes to practice the shoulder to overhead & increase load to ramp up
Then
2 sets ascending:
50 meter jog
2 DB push press + 2 DB push jerk