CrossFit – Thu, Dec 1
Warm-up
Plyometrics
Max Height Box Jump (Distance)
Max Height Box Jump
Score: Height
TC: 6 min
Scaling Options
Beginner
6 x 2-3 Box jumps
Intermediate & Perform
As Written
Deadlift (5/3/1
75%, 85%, 95%
Last set is a max effort set, or work up to a new 1RM in 3 single sets.
Percentages are based on your working 1RM which is 90% of your true 1RM.)
75%, 85%, 95%
Last set is a max effort set, or work up to a new 1RM in 3 single sets.
Percentages are based on your working 1RM which is 90% of your true 1RM.)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
TC: 6 minutes
Score: Time
Scaling Options
Beginner
30 clean and jerks for time @ light
Intermediate
30 clean and jerks for time @ 95/65lbs
Perform
As Written
Conditioning
Metcon (Time)
Row
For total time
5 x 200m sprint
30 seconds rest between intervals
TC: 12 minutes
Scaling options:
Beginner:
5 x 1:00 @ RPE 9, rest 30 seconds
Intermediate:
As written
Extra Accessory
Metcon (Weight)
KB/DB Windmills
5 x 55 @As heavy as possible
A. General
Tabata
Perform 2 tabata intervals/movement
– Air squats
– Wall ball toss (push press, no squat)
– Pause ring row
– Row
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
5 RDL
5 RDL + muscle clean
5 Strict press
5 Power clean + pause + Jerk
5 Power Clean and jerks