CrossFit – Wed, Dec 21
Warm-up
Gymnastics
Gymnastics (5 Rounds for reps)
5 rounds, each for time
10 Burpees
25′ HS walk
Rest 90 seconds
KG: 14/9 KG
TC: 18 min
Score: Time
Scaling Options
Beginner
7 Burpees
5 Inch Worms
Intermediate
10 Burpees
3 Wall Walks
Perform
6 rounds, each for time
10 Burpees
25′ HS walk
5 Bar mu
Rest 90 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
21 Cal Row
15 Deadlifts 225/155 lbs
9 Strict HSPU
KG: 100/70 KG
Score: Rounds & Reps
Scaling Options
Beginner
15/12 Cal Row
12 Deadlifts @ 95/65
9 Banded Pike HSPU Or DB push press @ 25/15 x 2
Intermediate
21/18 Cal Row
15 Deadlifts @ 185/135 lbs
9 Pike HSPU
Perform
EMOM 15
Min 1- 15 HSPU*
Min 2- 16/14 Cal Row
Min 3- 15 Deadlifts @225/155 lbs
*Strict if possible
Extra Accessory
Metcon (Checkmark)
12-10-8 Supinated ring rows
24-20-16 Banded Lat pull down
A. General
3 min Row @ increasing intensity
B. Mobility
Prayer stretch
5 deep breaths
https://www.youtube.com/watch?v=umCOjch2kG0
C. Specific
3 sets
20 second wall facing hs hold w/ shoulder taps
3-5 strict hspu practice*
-Rest 60 seconds between sets-