CrossFit – Mon, Oct 2
End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Gymnastics
Gymnastics (Checkmark)
3-4 sets
3/3 Box elevated pistols
12 Pistols alternating
15 sec max rep band assisted pistols
Rest 2 minutes
TC: 15 minutes
Score: Checkmark
Scaling Options
Beginner
3/3 Pistol to box
12 Alternating step ups
Intermediate
3/3 Box elevated assisted pistols
12 Alternating Band assisted pistols
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 minutes
15 HR Push-ups
15 Deadlift 225/155 lbs
200m Run
Score: Rounds & Reps
KG: 100/70
Scaling Options
Beginner
10 Band assisted Push ups
10 Deadlift @ RPE 6/10
200m Jog
Intermediate
15 HR Band assisted Push ups
15 Deadlift @ 60-70%
200m Run
Perform
N/A
Extra Accessory
Core Stablity (Weight)
Tabata
Weighted side plank
Switch sides every round
Goal: Core strength
A. General
200 meter run
2 sets
10 Band pull aparts
5/5 Split squats, front foot elevated on plate/low box
B. Specific Part A
Band pistols / Pistol to box practice
2-3 x 5/5
Band setup: https://youtu.be/pCq-ucTjy8Y
C. Specific Metcon
3 rounds
5 HR push ups with or without band, holding retraction for 2 sec
5 Empty bar deadlift
10 Standing runners toe taps on bar or plate: https://youtube.com/shorts/v1Fx2t9gNUw?si=X2t6lH_SkiQr-Urm
Increase load on the barbell each round to the working weight