CrossFit – Sun, Oct 30
Warm-up
Conditioning
Metcon (4 Rounds for reps)
Row
4 x 500m@ RPE 8-9/10
Walk 200m Between efforts
TC: 20 minutes
Scaling options
Beginner:
4 x 350m @ RPE 8
Walk 200m
Intermediate:
As written
Metcon
Metcon (Checkmark)
EMOM 12mins
Min 1: 6/6 Bulgarian split squat @ heavy
Min 2: 3 Tall Box jumps
Min 3: 2 Power cleans @80%
Scaling options
Beginner:
Min 1: @light-mod
Min 2: Regular BJ or Jump Squats
Min 3: 3-5 Power cleans @light
Intermediate
As written
Extra Accessory
Metcon (Checkmark)
GHD Back extensions
3 x 25reps
A. General
2 min Row @ Easy
3 sets
30 sec hard row
5 Tall box jumps
7 Banded chest rows
B. Mobility
World’s Greatest Stretch
5/5
C. Specific
Speed ramp up:
3 sets
50m Legs only row (arms straight, hips closed)
50m Legs and hips (arms straight)
100m Full stroke sprint @ ascending
Set 1: Moderate
Set 2: Goal Pace
Set 3: Faster than goal pace
*Try and maintain the stroke rate over all three sets in order to put more emphasis on force per stroke.