CrossFit – Sun, Jan 15
Warm-up
Weightlifting
Weightlifting (Time)
12-10-8-6
DB Bench Press 2×70/50lbs
25/25′ Overhead Banded KB carry
Scaling Options
Beginner:
Heavy but unbroken DB bench press
UnbandedKB OH carry
Intermediate:
DB bench press @ heavy
Conditioning
Conditioning (5 Rounds for reps)
Rowing session
1K @ warm up pace
5 x 500m Sprints
Easy 250m between each set @ damper 1
Scaling Options
Beginner
1K @ warm up pace
5 x 300m Sustained
Easy 200m between each set, damper 1
Intermediate
4 x 500m sprints
Easy 250m between each set @ damper 1
Extra Accessory
Accessory (Checkmark)
3 sets
12 Lying face pulls
24 Pull aparts
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
Push-up plank to shoulder extension on parallette or boxes
10 repetitions
C. Specific
5 Scap pulls
10 Slam ball
10 Sit-up drill https://www.youtube.com/watch?v=zKXJlj32bws
30 seconds Deep Goblet Squat hold (bottom)