CrossFit – Sun, Dec 4
Warm-up
Weightlifting
Metcon (2 Rounds for reps)
4 sets
3 Wide grip pull ups
5 Pendlay Rows
7 Toe-elevated Romanian Deadlift
Rest 2 minutes
TC: 15 minutes
Metcon
Metcon (Calories)
Every 3 minutes x 6 sets (18 mins)
10-15 Cal Ski
10-15 Cal Bike
10-15 Cal Row
@RPE 8/10
Score: Total Cals
TC: 21 min
Scaling Options
Beginner
6-10 Cal Ski
6-10 Cal Bike
6-10 Cal Row
Intermediate
8-12 Cal Ski
8-12 Cal Bike
8-12 Cal Row
Perform
N/A
Extra Accessory
Metcon (Weight)
5 sets
1212 RDL with reach on bosu ball or cushion
66 Russian step ups
A. General
10-15 Cal Ski
10-15 Cal Bike
10-15 Cal Row
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Activation
2 sets
5/5 Back rack jumping lunges
10 Russian KB swings
15 Banded good mornings