CrossFit – Wed, Sep 20
Welcome to week 1 of 5 in our gymnastics progression cycle!🎉🎉Good Luck. Don't Die.☠️ T-shirts are now available for pre-reserve! (limited sizes!!)End of summer dinner! Friday, October 6th @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Metcon
Metcon (Weight)
5 Rounds for time
12 Deadlifts
9 Hang cleans
6 Front squats
20 Box Jumps 24/20″
@ as heavy as you can for unbroken sets on the barbell
TC: 20 minutes
Score: Weight on the barbell
Scaling options
Beginner
Load @ technical weight
20 Plate/box jumps @ 4-16″
Intermediate
As written
Skill
“The Cone Game” (Checkmark)
Beat your opponent by reacting the fastest to a verbal cue!
Extra Accessory
Core (Checkmark)
3 sets
7 Seated TTB*
10/10 Single leg RDL with reach
* Scale to seated pike ups
A. General
400m run / 500m row
30 jumping jacks
2 x 5/5 Deficit calf raises
– Plyo progression (stack of plate up to 4, 1-2 for beginner)
30 hops
https://www.youtube.com/watch?v=hWGMCdhC38I
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific
6 Stiff leg deadlifts
6 Deadlifts
3 Hang muscle clean
3 Hang power clean
6 Front Squats