CrossFit – Thu, Oct 20
Warm-up
<p><b>A. General</b></p><p>30 sec Row</p><p>10 Rotating Scorpions</p><p>30 sec Row</p><p>10 Banded Y pulls</p><p>1 min Row</p><p>30 sec Banded Y OH Squats</p><p> </p><p><b>B. Mobility</b></p><p>Prayer stretch</p><p>3 x 5 deep breaths</p><p>https://www.youtube.com/watch?v=f_o6EYUZ0xE</p><p> </p><p><b>C1. Specific</b></p><p>2 sets</p><p>10/10 Unilateral glute bridge</p><p>10 Band squat pull through</p><p> </p><p><b>C2. Specific Workout</b></p><p>1. Ramp up thrusters</p><p>2. EMOM 3: 20 seconds hard row, 40 seconds rest</p>
Weightlifting
Metcon (Weight)
<p>Hip Thrust</p><p>3 x 12reps @RPE 7</p><p>Rest 60-90 seconds between sets</p><p> </p><p><i>TC: 10 minutes</i></p><p><i>Score: Weight</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner:</i></b></p><p><i>Glute Bridge</i></p><p> </p><p><b><i>Intermediate:</i></b></p><p><i>As written</i></p>
Metcon
Metcon (Distance)
<p>EMOM 20minutes</p><p>Min 1- 45 sec Max distance Row</p><p>Min 2- 50′ Broad jumps</p><p>Min 3- 2 Thrusters @ 70%</p><p>Min 4- Rest</p><p> </p><p><i>TC: 20 min</i></p><p><i>Score: Distance Rowed</i></p><p> </p><p><b><i>Scaling Options</i></b></p><p><b><i>Beginner</i></b></p><p><i>Min 1- 45 sec Max distance Row</i></p><p><i>Min 2- 25′ Broad jumps</i></p><p><i>Min 3- 5 Thrusters @ light</i></p><p><i>Min 4- Rest</i></p><p> </p><p><b><i>Intermediate</i></b></p><p><i>As written</i></p><p> </p><p><b><i>Perform</i></b></p><p><i>N/A</i></p>
Extra Accessory
Metcon (Checkmark)
<p>Side bends on GHD</p><p>3 x 12</p><p>Hold for 3 seconds every 4 reps</p>