CrossFit – Sun, Dec 18

Warm-up

A. General

3 rounds @increasing intensity on each round

1 minute Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

PNF elevated pigeon stretch on box

3-5 reps/side

– 5 seconds contraction, pushing against the box with your leg

– 5 seconds stretch, moving your upper body toward the box

C. Specific

2 sets

5/leg Single leg Hip thrust

5 PVC prone press

50’ Broad jumps

Weightlifting
Metcon (Weight)

EMOM 14minutes

Min 1: 5 Deadlifts @75%

Min 2: Max strict HSPU + 5-10 kipping HSPU

TC: 14 min

Score: Weight

Scaling Options

Beginner

Min 1: 5 Deadlifts @UB 5 Reps

Min 2: Max DB Strict Press 5-10 Push Press @25/15 lbs

Intermediate

Min 1: 5 Deadlifts @75%

Min 2: Max kipping hspu + 2-5 push ups

Perform

N/A

Conditioning
Conditioning (Time)

Row or Echo Bike @meters x2

3 rounds

800m @easy

800m @mod

Machine Equivalent

Assault Bike

800m @easy

800m @mod

Run

600m @easy

600m @mod

TC:  20 min

Score: Slowest Round

Scaling Options

Beginner

3 rounds

400m @easy

400m @mod

Intermediate

3 rounds

600m @easy

600m @mod

Perform

N/A

Extra Accessory
Accessory (Checkmark)

Side plank

EMOM 10minutes

Odd: 40 sec left

Even: 40 sec right