CrossFit – Mon, Dec 26

Warmup (Checkmark)

A. General

60sec Single unders

30sec Air squats

60sec Double unders

30sec Air squat hold with ankle stretch

60sec Triple unders or backwards double unders

 

B. Specific (Squat)

10/10 banded monster walks

6/6 Single leg glute bridges

5 Pause Back squat @explode up

 

C. Specific (Metcon)

Seated Rope Climb practice

Weightlifting
Back Squat (Back squat
6 x 6 @70-80%

)

TC: 15 min

Score: Weight

Scaling Options
Beginner

5 x 4-6 @ moderate (heavier than last week)

Intermediate
As Written

Perform
Back squat
6 x 6 @80%

Metcon
Metcon (Time)

5 rounds

3 Rope climbs

50 Double unders

50′ DB Front rack lunges @2×50/35lbs

KG: 22.5/15 KG

 

 

TC: 18 min

Score: Time

 

Scaling Options

Beginner

1 Supine to Stand Rope climbs

50 Single unders

25′ DB Front rack lunges @1×25/15lbs

Intermediate

2 Rope climbs

30 Double unders or 50 Single Unders

50′ DB Front rack lunges @2×35/25lbs

Perform

5 rounds

3 Rope climbs

75 Double unders

75′ DB Front rack lunges

Accessory
Accessory (Checkmark)

Face up GHD sit-up hold/ hollow

5 x 20 sec

 

20-30 seconds rest