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%
6 x 6 @70-80%
)
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
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%