CrossFit – Fri, Oct 21
Warm-up
Weightlifting
Back Squat (Every 2mins x 7
3 Back Squats @70%
Complete 10 empty bar jumping full squats after each set)
3 Back Squats @70%
Complete 10 empty bar jumping full squats after each set)
TC: 14 mins
Score: Weight
Scaling Options
Beginner
3 reps @ RPE 6-7
no jumps
Intermediate & Perform
As Written
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Time cap: 20 minutes
KG: 25/15KG
Score: Time
Scaling Options
Beginner:
10 Burpees to target
DB Snatches @ 25/15lbs
Intermediate
DB Snatches @ 35/25lbs
Perform:
Every 6 minutes for 24 minutes
2 rounds
12 Burpee box jump overs @24/20″
20 Alternating DB Snatch @50/35 lbs
Extra Accessory
Metcon (Checkmark)
Banded good morning
3 x 12
Rest 60-90 seconds between sets
A. General
-1min Row @ increasing intensity
-30s W-band pull apart
-30s Dynamic monkey clap
B. Mobility
90/90 Hip stretch
60s/side
C. Specific
2 sets
-7/side Single leg glute bridge
– 7 Tempo squats @3sec down
– 7 Tall box jumps