CrossFit – Tue, Oct 24
Warm-up
Weightlifting
Split Jerk (Paused Split Jerk
5 x 2 @60-70%
5 x 2 @60-70%
Pause 2 seconds at the bottom of the dip
)
TC: 12 minutes
Score: Weight
Scaling options
Beginner
Technical load
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
4 HSPU
6 TTB
8 Box Jumps 24/20”
Score: Rounds & Reps
Scaling Options
Beginner
4 Assisted Push ups
6 Hanging knee raises
8 Step ups @ 20/16″
Intermediate L1
4 Reduced ROM HSPU
6 Swinging leg raises
8 Box Jumps @ 24/20
Intermediate L2
4 HSPU
6 TTB
8 Box Jumps @ 24/20
Extra Accessory
Upper Accessory (Checkmark)
3 sets
10 Ring rows
30 Banded Skull Crushers fast
A. General
2 x
25’ Bunny hops
25’ Inchworm walks
Then
2 x
30 jumping jacks
10 V-ups / Knee tucks
B. Mobility
Barbell trap smash
30 sec/side
C. Specific (Jerk)
5 Split stance Press
5 Tall Jerks (Jerk Drop)
5 Tempo Dips + Dip hold
5 Tempo Split Jerks + Pause in dip
Jerk drop: https://youtu.be/mwgzY8qX8Bc?si=dNu2hz1FRrotjX0_
D. Specific (Metcon)
Help athletes find their HSPU setup
2 sets
3 HSPU
3 TTB/modification
3 Box jumps with 3 bounds between each jump