CrossFit – Sat, Oct 7
Warm-up
Metcon
Metcon (Time)
3 rounds for time
800m Run
21 C2B pull ups
15 Box jumps 30/24″
9 Wall walks*
RX+ 100′ HS walk
TC: 30 minutes
Score: Time
Scaling Options
Beginner
400m Jog
21 Jumping pull ups
15 Box/Plate jumps
9 Inchworms, no push up / 1/2 Wall walks
Intermediate L1
800m Run
21 Jumping C2B Pull ups
15 Box jumps @ 24/20″
5 Wall walks*
Intermediate L2
800m Run
15 Pull ups
15 Box jumps @ 24/20″
9 Wall walks
Team Workout (AMRAP – Rounds and Reps)
AMRAP 30 minutes
15 Pull-ups
9 Box jumps 30/24”
200m Run
After every 2 rounds, partners must perform 3 Synchro wall walks
Partners alternate movements each round
Round 1
Partner A 15 pull-ups
Partner B 9 BJ
Partner A 200m Run
Round 2
Partner B 15 Pull-ups
Partner A 9 BJ
Partner B 200m Run
3 Synchro wall walks
etc
Extra Accessory
Core/Post Chain (Weight)
Tall kneeling Front rack hold
5 x 30 seconds @ heavy
Rest as needed between sets
A. Warm-up Games
Choose your own adventure:
-Smack
-Under the bridge
-funnel tag
-pizza tag
-Coach says
-etc…
https://www.youtube.com/results?search_query=crossfit+warm+up+games
Choose a game that suits your gym, you can even choose multiple and play it for 5-10 mins thinking about simply elevating the heart rate gradually.
B. Activation
50’ High knees
50’ Butt kicks
25/25’ Side shuffle
50’ Forward bounds
10 Beat swings
10 Box jumps
5-10 Pull ups / Jumping pull ups
1-3 Wall walks / Inchworms