CrossFit – Wed, Oct 19
Warm-up
Gymnastics
Metcon (AMRAP – Reps)
Death by Bar Muscle-ups
Minute 1: 1 reps
Minute 2: 2 reps
Minute 3: 3 reps
…
Etc until failure
TC: 10 minutes, Minimum 5 minutes
Score: Reps
Scaling Options:
Beginners:
Assisted Strict pull ups
3 reps
Intermediate:
Jumping Bar muscle ups
Perform
As written
Metcon
Metcon (Time)
10 Rounds
10 Slam Balls 30/20 lbs
5 Hang Power Snatch 135/95lbs
Rest 30 seconds between rounds
TC: 17 Minutes
KG: 60/43KG
Score: Time
Slam ball subs: -Ski erg Calories – Weighted v-ups – Medball sit-ups
Scaling Options
Beginner:
5 Ball slams @ light
5 Hang power snatches @ unbroken
Intermediate:
10 Ball Slams @ 20/10lbs
5 Hang Power Snatch @ 115/75
Perform:
Every 2 minutes for 20 minutes
15 Cal Ski
5 Hang Power Snatch @135/95 lbs
Extra Accessory
Metcon (Checkmark)
3 sets
12 Alt Renergade Rows @heavy
8 Ring Face pulls
A. General
2 minutes Row or Bike
10 Alternating Bird dog
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
3 sets
5 Scap pull + hollow body
https://www.youtube.com/watch?v=iu7CjzonbZE
5/5 Dead Bug KB Pullover
https://www.youtube.com/watch?v=1OPKubsYFPs
5 Elevated arch to hollow drill
https://www.youtube.com/watch?v=-gPSotu632Q