CrossFit – Sun, Dec 25
Warm-up
Weightlifting
Weightlifting (Weight)
6 sets
5 Push Jerk 155/105 lbs
5 Banded broad jumps
Rest 1:00
KG: 70/50 Kg
TC: 15 min
Score: Weight
Scaling Options
Beginner
5 Push Jerk @75/55 lbs
5 Banded broad jumps
Intermediate
5 Push Jerk @115/75 lbs
5 Banded Broad jumps
Perform
N/A
Conditioning
Conditioning (8 Rounds for reps)
Run, Row or Bike (distance x 2)
8 rounds
800m @ Easy to moderate
Rest 1 min between rounds
TC: 40mins
Score: Times
Scaling Options
Beginner
400m @ Easy
Intermediate
600m @ Mod-Easy
Perform
N/A
Extra Accessory
Accessory (Checkmark)
3 sets
30 sec Max rep band tricep ext
30 sec Max rep seated band lat pull down
30 sec Max rep band squat pull through
A. General
4 min row or bike @ easy-mod
EMOM:
3/3 bottom up KB press
5 low box jumps
B. Mobility
B1. Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
B2. Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
2 sets @empty bar
5 strict press, hold every rep 3 sec at the top
3 pause push press
——
3 Tempo jerk dips
3 Tall jerks
5 push jerk