CrossFit – Mon, Oct 31
Warm-up
Weightlifting
Back Squat (4 x 1 @92%
)
)
TC: 15mins
Score: Weight
Scaling options
Beginner
4 x 2 @ controlled descent
Intermediate
@92-95%
Perform:
Back Squat
Every 2 mins x 7
3 reps @50% + 25% Band tension
Complete 10 Wall balls after each set.
Metcon
Metcon (4 Rounds for reps)
Every 4 minutes for 16 mins
2 rounds
10 Cal Row
10 Front Squat 115/75 lbs
TC: 16 mins
KG: 50/35 KG
Score: Times
Scaling options
Beginner
6 Cal Row
10 Front Squat @ light
Intermediate
10 Cal Row
10 Front Squat @75/55 lbs
Perform
As written
Extra Accessory
Metcon (Checkmark)
Banded Hip Flexion Bird dogs
3 x 10
Hold every rep for 1 sec at the top and bottom
A. General
1min Easy Row or Bike
30sec Scorpion
1min Moderate Row or Bike
30sec Full squat T-spine rotation
1min Hard Row or Bike
B. Mobility
Hip 90/90
45sec/side
C. Specific
3 sets
-10/10 Banded monster walks
-4 Jumping tempo squats @4sec down
-3 Air squat + broad jump*
*explode out of the bottom of an air squat into a broad jump