CrossFit – Mon, Oct 23
Warm-up
Weightlifting
Drills (Checkmark)
– Tall clean pull unders
– Hip cleans
– Hang Power clean + pause @ hip
– Low hang power clean + Pause @ hip
– Power clean + Pause @ hip
TC: 12 Minutes
Metcon
Metcon (Time)
3 rounds for time
1000m Row
20 Pull-ups
5 Power Cleans @ 65%
TC: 24 minutes
Score: Time
Scaling Options
Beginner
700/600m Row
16 Ring Rows
5 Power Cleans @ Moderate
Intermediate L1
800/700m Row
20 Jumping pull ups
5 Power cleans @ 65%
Intermediate L2
800/700m Row
12 Pull ups
5 Power cleans @ 65%
Perform
3 rounds
2,000m Bike
30 Pull-ups
20 DB Clean @2×50/35
Extra Accessory
Post Chain (Checkmark)
4 sets
10/10 Prone Hamstring curls
20 Lying psoas march
A. General
Amrap 5 minutes
30 seconds Row
10 air squats
5 burpees
5 beat swings
B. Mobility
Front Rack elbow rotations
30sec
C. Specific (before drills)
With an empty bar
5-10 Bang Bang drill reps
5 RDL
5 RDL into muscle clean