CrossFit – Fri, Sep 29
Good Luck. Don't Die.☠️ T-shirts are now available for pre-reserve! (limited sizes!!)End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Gymnastics
Gymnastics (Weight)
6 sets
4/4 Box elevated pistols @3.2.X.1
RX+: Weighted
TC: 12 minutes
Score: Checkmark
Scaling options
Beginner
6 x 3/3 Seated pistols
Intermediate
4/4 Band assisted pistol with pause in bottom
Metcon
Metcon (Time)
2 rounds
15 Deadlifts 135/95 lbs
10 Back Squats 135/95 lbs
Rest 3 minutes
2 rounds
15 KBS 32/24kg
10 Goblet squats 32/24 kg
TC: 13 minutes
Score: Time including rest
KG: 60/43
Scaling options
Beginner
10 Deadlifts @ 65/45lbs
10 Back Squats
—
10 Russian KBS @ 16/12kg
10 Goblet squats @ 16/12kg or air squats
Intermediate
15 Deadlifts @ 115/75lbs
10 Back Squats
—
2 rounds @ 24/16kg
15 KBS
10 Goblet squats
Extra Accessory
Lower Accessory (Checkmark)
Bended leg abduction
3 x 10/leg
Hold every rep for 3 seconds
Rest 60 seconds between sets
A. General
2 sets
5 Burpees
10 Air squats / Goblet squats
5/5 Lateral step ups
5/5 Single leg Glute Bridge
B. Mobility
Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
Specific (Metcon)
Increase load to workout weight
3 sets
3 deadlifts
3 back squats
—
5 KBS
5 Goblet squats