CrossFit – Sat, Dec 3
Warm-up
Metcon
Metcon (Time)
In the format of 3 minutes on, 1 minute off (until you finish the work)
Every interval begins with a buy in of 8 BBJO 24/20”
50-40-30-20-10
Wallballs 20/14lbs
Hang power Snatch 75/55lbs
TC: 28 minutes
Scaling Options:
Beginner:
Buy in: 6-8 burpees
Reduce reps to 30-25-20-15-10
Intermediate:
Buy in: 6 BBJO
Wallballs @ 14/10lbs
Perform:
N/A
TEAM (Time)
In the format of 3 minutes on, 1 minute off (until you finish the work)
One person Performs 8 BBJO while the other athlete is working on the Wall Balls & the Hang snatches.
60-50-40-30-20
Wallballs
Hang Power Snatches 75/55lbs
Extra Accessory
Metcon (Checkmark)
3 sets
8/8 Bulgarian Split Squat
25’ Banded Crosswalk
A. Game/Fun warm up
Med ball mailman
https://youtu.be/eUK5UIN2XsY
B. Mobility
Half kneeling hip flexor stretch
5/5 reps @ 7 sec hold- Glute contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Activation
3 sets
6 alternating Lunging wall balls
3 Hang Snatch high pulls + 3 Hang muscle snatch + 3 Btn push press
1 Burpee box jump over