CrossFit – Wed, Jan 25
Warmup (Checkmark)
A. General
Row 2mins
2 rounds
5/side lying clam shell
10 alternating cossack squats
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
C. Specific
6 Tempo back squats @30-50% (4.1.X.1)
40sec easy row
6 tempo back squats @ 60% (3sec down)
40sec easy row
Strength
Back Squat (Back Squat
5 @ 75%
3 @ 85%
1+ 1 + 1@ 95%+
Continue adding weight to find a new 1RM.
)
Metcon
Metcon (Time)
10 rounds for time
10 HSPU
10 Front Squat @135/95 lbs
15/12 Cal Row
KG: 60/45 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
6-8 rounds
10 DB Push Press 25/15lbs
10 Front Squat @75/55 lbs or empty bar
10/8 Cal Row
Intermediate
10 Piked HSPU
10 Front Squat @115/75 lbs
15/12 Cal Row
Perform
As Written
Extra Accessory
Accessory (Checkmark)
Prone angels
3 x 60 seconds effort
Rest 60 seconds between sets
TC: 15 MIN
Score: Weight
Scaling Options
Beginner
ALL AS WRITTEN