CrossFit – Wed, Dec 7
Warm-up
Deadlift (3 sets of 5 reps
40/50/60% of your new working 1RM.
This is either the heaviest single you hit last week, or if you hit a true all time 1RM, 90% of that number.)
40/50/60% of your new working 1RM.
This is either the heaviest single you hit last week, or if you hit a true all time 1RM, 90% of that number.)
Metcon
Barbara Ann (5 Rounds for reps)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
https://www.crossfit.com/210104
KG:60/45 kg
TC: 45 min
Score: Time
Scaling Options
Beginner
10 DB Push Press @ 2×25/15lbs
20 deadlifts (95/65 lb.)
30 Abmat situps, anchored
50 Single-unders
Intermediate
20 pike handstand push-ups
30 deadlifts (115/75 lb.)
40 sit-ups
30 double-unders/ 1 min practice
Perform
As Written
Extra Accessory
Metcon (Checkmark)
3 sets
8 Nordic Curl, assisted with push
Rest 60 sec
60 sec Wall sit
Rest 60 sec
A. General
2 rounds
1min Row/Bike/Ski/Run
3-5 Inch worms
B. Specific
2 sets
3-5 reps on each movement