CrossFit – Thu, Nov 3


A. General

2 rounds @increasing intensity on each round

2 minutes Row or Bike

10 Scorpions

10 beat swings

B. Specific

5-7 mins of skin the cat progression

Set rings up at the floor like in the video and have athletes use it at each end range for stability. The goal is to keep tension the whole way through. Use spotters if possible, if this is not possible, the floor acts as the spotter.

For beginners who cannot pass through, use this session to see just how high they can “ball up” the goal for these athletes should be to turn the pelvis over as their knees roll upward.

C. Specific (Metcon)

9 Inchworms (straight legs)

9 DB Deadlifts

5 DB burpees

5 DB hang cleans

5 Demon press


6 step ups

6 weighted step ups

6 box jumps, step down

Metcon (Checkmark)

Every 90sec x 5 sets

1-3 Skin the cat

Score: For quality

TC: 8 mins

Scaling options

Beginner & Intermediate

5 x 1-3 Ball ups

Metcon (Time)

21-15-9 Demon press 2×50/35lbs

Perform after each set:

10 DB Step up overs 24/20”+ 2×50/35lbs

10 Box jumps 24/20”

KG: 22.5/15 KG

Score: Time

TC: 12mins

Scaling options


Demon press @ light (2DBs)

10 Box step up overs, unweighted

10 Jump over DBs after each round


Demon press @ 2×35/25lbs

10 DB step up overs

10 Box jumps after each round


Extra Accessory
Metcon (Checkmark)

3 sets

5/5 Deep Squat Pallof Press

5/5 Bird dog + band row