CrossFit – Mon, Oct 24
Warm-up
Gymnastics
Metcon (Weight)
Work up to a 1 RM max weighted ring muscle up
@Vest and/or med ball between feet
TC: 12 minutes
Score: Weight
Scaling options:
Beginner:
5 x 3 Assisted strict chin ups
Control eccentric
Intermediate:
5 x 1-3 Banded Strict RMU
Performance:
Work up to a 3-5 rep max weighted strict RMU
Metcon
Metcon (Time)
5 rounds for time
20 Wall Balls 20/14 lbs
15/12 Cal Row
10 Med Ball Overhead sit ups 20/14lbs
TC: 18 minutes
KG: 9/7
Scaling Options:
Beginner
15 Wall Balls @12/10lbs
12/10 Cal Row
10 Anchored sit ups
Intermediate
20 Wall Balls @ 16/12 lbs
15/12 Cal Row
10 Med Ball Overhead sit ups @ 16/12lbs
Perform
Amrap 16
20 Wallballs @30/20 lbs
15/12 Cal Row
10 GHD Sit-ups
Extra Accessory
Metcon (Checkmark)
Split stance Paloff press
3 x 12/side
A. General
3 min Row
Hard surge in the last 10 seconds of each min
B. Mobility
Push-up plank to shoulder extension on parallette
10-15 reps
C. Specific
2 sets
5/side Banded Trap-3 raise
10 Leg Swing at the bottom of a Ring Dip
5 Elevated arch to hollow