CrossFit – Sat, Nov 5
Warm-up
Metcon
Metcon (Time)
5 rounds
5 Deadlift 275/185 lbs
10 HSPU
400m Run
Rest 3mins
5 rounds
20 KB Swings 24/16Kg
15 Push-ups
KG: 125/85 KG
Score: Time of each
TC: 26 mins
Scaling options
Beginner
5 Deadlift @Heavy
10 DB push press
200m Run
—-
20 Russian KB Swings @light
15 Hand elevated or band supported push-ups
Intermediate
5 Deadlift @225/155
10 Piked HSPU
400m Run
—
15 KB Swings 24/16Kg
10 Push-ups
Perform
N/A
TEAM VERSION (Time)
10 rounds for time, 1 partner working at a time
5 Deadlift 275/185lbs
10 HSPU
200M Run
– In order for your reps to count, the ‘non-working’ partner must be holding a plank. Anytime the plank is not being held, reps cannot be completed.
– The runs must be performed together
Extra Accessory
Metcon (Checkmark)
3 sets
20/20 Banded side lying Clam shell
20 Unweighted Glute bridge
3/side turkish get up
A. General
EMOM x 9
1. 100m Run
2. 30sec Banded good mornings
3. 30sec low box jumps
B. Specific
3 sets
-10 Kettlebell swings
-5 hspu
-25ft butt kicks
C. Ramp up
Build up the deadlift to 3 reps @ slightly heavier than working weight