September 20, 2023

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)


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

B. Mobility

Split stance Banded T spine rotation


C. Specific

6 Stiff leg deadlifts

6 Deadlifts

3 Hang muscle clean

3 Hang power clean

6 Front Squats

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


Load @ technical weight

20 Plate/box jumps @ 4-16″


As written

“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