CrossFit – Thu, Nov 10
Warm-up
Weightlifting
Back Squat (EMOM 8minutes
4 reps @50%, Execute for speed
)
4 reps @50%, Execute for speed
)
TC: 8 min
Score: Weight
Scaling Options
Beginner
@ Fast weight across
Intermediate
As Written
Perform
N/A
Metcon
Metcon (Time)
10 Rounds for time
10 Deadlift 135/95 lbs
10 Pistols
KG: 60/45 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
10 Deadlift @95/65
12 Bodyweight lunges
Intermediate
10 Deadlift @115/75
10 Heel Lock Pistols or Pistol to Box
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
15 V-ups
15 Hollow body rocks
10 V-ups
10 Hollow body rocks
5 V-ups
5 Hollow body rocks
A. General
Bike/Ski/Row 5 mins @Increasing intensity
At the top of every min:
10 sec of pause air squats
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Activation
3 sets @ascending
6 x 90/90 hip rotations
2 Back squat + 1 Pause Squat + 2 Back squats
4-6 Pistol progression
Pistol Progressions
High box step ups
Pistol to a box
Heel lock: https://youtu.be/RldhUF8Ezu0
Band assisted: https://youtu.be/ctu2K33Gxlg
Counter weight: https://youtu.be/odGxYBD3n6A
Heel elevated: https://youtu.be/YSNnLjvT95w