CrossFit – Wed, Dec 14

Warm-up

A. General

3 sets

1 min Easy shuttle runs

10 Band Rows, standing

10 Band Chest press, standing

https://youtu.be/3rX4hA8aPgQ?t=50

B. Specific (Bench)

2 sets

10 Empty bar Bench press, control descent

10 Empty bar bent over rows*

*focus on the scapular region, avoid shrugging.

C. Specific (Metcon)

10 air squats AFAP

rest

10 DB squats AFAP

rest

10 DB thrusters AFAP

Find working weight for workout.

Weightlifting
Bench Press (6 x 10 @60%
)

TC: 16 min

Score: Weight

Scaling Options

Beginner

5-6 x 5-8 reps @controlled weight

Intermediate

6 x 10 @ 40-50%

Perform

Bench press

10 x 10 @60%

Metcon
Metcon (Time)

5 rounds for time of:

10 DB Thrusters 2×50/35 lbs

150′ Farmer carry 2×50/35 lbs

KG: 22.5/15 KG

TC: 14 min

Score: Time

Scaling Options

Beginner

10 dumbbell thrusters @25/15 lbs

150′ farmers carry

Intermediate

10 dumbbell thrusters @35/25 lbs

150′ farmers carry

Perform

10 dumbbell thrusters @50/35 lbs

150′ farmers carry

Extra Accessory
Accessory (Time)

30 Seated box jumps 34/30”

for time/quality