CrossFit – Tue, Oct 10
Warm-up
Gymnastics
Pistols (6 Rounds for reps)
6 sets of max Pistols in 45 seconds
Rest 1:15
TC: 12 minutes
Score: Reps
Scaling options
Beginner
Step downs on low box
Switch side each set.
Intermediate
As written + band assistance as needed
Perform
6 sets @ weighted
8/8 Box elevated pistols @3.2.X.1
Metcon
Metcon (Time)
4 rounds for time
15 Cal Row
15 TTB
15 Shoulder to overhead 115/75lbs
TC: 16 minutes
Score: Time
KG: 50/35
Scaling options
Beginner
10 Cal Row
10 Abmat Situps
10 Shoulder to overhead @ 45/35lbs
Intermediate L1
15 Cal Row
15 Swinging Leg Raises
15 Shoulder to overhead @ 95/65lbs
Intermediate L2
15 Cal Row
9 TTB
9 Shoulder to overhead @ 115/75lbs
Perform
N/A
Extra Accessory
Core (Checkmark)
Hollow body rocks
3 x 60 seconds
Rest as little as possible between sets
A. General
90 seconds Machine
60 sec walking lunges
10 Hollow ups
10 Hanging knee raises
B. Specific, Pistols
2 sets
5/5 Lateral Box step ups
5/5 Assisted Pistols @ easy
C. Specific, Metcon
5 Beat Swings
5 Swinging knee/leg Raises
5 TTB / Sit Ups
—-
Shoulder to overhead empty bar progression
5 Strict press
5 Push press
5 Push Jerk