CrossFit – Wed, Oct 26

Warm-up

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

Weightlifting
Back Squat (Every 30 seconds for 5 mins
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