CrossFit – Mon, Jan 2

Warm-up

A. General

2 sets

1min Shuttle runs @ increasing intensity

10 Banded chest rows

10 Banded horizontal press

B. Mobility

Prayer stretch

2-3 sets of 5 deep breaths

Rest as needed between sets

C. Specific

3 sets

3 Dynamic push-ups

20 second wall facing hs hold + 3 sec hspu negative

30 second free standing HS hold / hspu practice

Weightlifting
Back Squat (5/5/5+ (No more that 15 in the last set.)

40%/50%/60% of your new working 1RM. If you did not PR, add 10lbs to your old working 1RM.

This is a deload week. It is going to feel light. Move through it quickly and focus on the wod today.)

Metcon
Metcon (Time)

For time

30-24-18

Alternating DB Squat Snatch 1×50/35 lbs

CTB

KG: 22.5/15 KG

TC: 12 min

Score: Time

Scaling Options

Beginner

30-20-10

Alternating DB Snatch @25/15 lbs

Body Rows

Intermediate

Alternating DB Squat Snatch @35/25 lbs

Pull Up

Perform

As Written

Extra Accessory
Accessory (Checkmark)

Side plank + banded row

3 x 12/12

Pause for 2 seconds at peak contraction