CrossFit – Wed, Oct 26
Warm-up
Weightlifting
Back Squat (Every 30 seconds for 5 mins
2 @ 30%
)
2 @ 30%
)
TC: 5 min
Score: Weight
Scaling Options
Beginner:
EMOM 5
3 Tempo back squats
3.1.X.1
Intermediate & Perform
As written
Metcon
Metcon (4 Rounds for reps)
Every 5 minutes for 20 minutes
2 rounds
15/12 Cal Bike/Row
15 Deadlifts 185/135lbs
KG: 85/60 KG
TC: 20 min
Score: Fastest Round
Scaling Options
Beginner
2 rounds
12/10 Cal Bike/Row
15 Deadlifts @ 115/75lbs
Intermediate
2 rounds
15/12 Cal Bike/Row
15 Deadlifts @ 135/95lbs
Perform
Every 5 minutes for 20 minutes
2 rounds
15/12 Echo Cal Bike
50′ Sled Push @heavy, walking
Extra Accessory
Metcon (4 Rounds for reps)
Run
4 x 400m@RPE 8-9/10
Walk 200m Between efforts
A. General
2 sets
Row 9/7 cals
5 Inch Worms
15 air squats
20 secs Russian baby makers:
https://youtu.be/N8sFwjpRWGc
B. Mobility
Ankle
Banded ankle mobility
10 reps/ankle
C. Specific (metcon)
EMOM 3 minutes row
20 seconds @ hard
40 seconds @ recovery
Deadlift:
5 Stiff leg deadlift @ empty bar
5 Halting deadlift (pause below the knees on the way down)
5 Deadlifts