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CrossFit — January 10, 2020

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1.10.20

Warm-up
3:00 Shoulder Activation of Coach’s choice
1:00 Row or Bike @ 40% effort
1:00 PVC Shoulder Mobility
10 PVC Overhead Squats
1:00 Row or Bike @ 60% effort
:30 Up+ Down Dogs
:30 Scorpions
10 Beat Swings
1:00 Row or Bike @ 80% effort
5 Blank Bar Hang Squat Cleans
5 Blank Bar Thrusters
5 Blank Bar Overhead Squats
Metcon (Time)
For Time (28:00 Cap)
30/24 Calorie Row
30 Overhead Squats 95/65lbs
30 Handstand Push Ups
30/20 Calorie Bike
30 Hang Squat Cleans 95/65lbs
30 Chest to Bar Pull Ups
30 Burpees over the Bar
30 Thrusters 95/65lbs
30 Alternating Pistol Squats

*Rx+ 135/95
*Stagger Large Classes, starting at the Row, Bike or Burpees
*Scale/Stimulus: HSPUs to Push Up; C2B to Pull Ups or Ring Rows; Pistol Squats to Alternating Jumping Lunges (knee touch), barbell to a weight that you can do 10 reps in a row for each of the 3 movements.
Metcon
4 Rounds
:40 Hollow Hold, 1:20 Rest

Cool Down
Quad Foam Roll + Couch Stretch
Lacrosse Ball Smash Delts + Glutes

Accessory Work
4 Rounds
15 Band Pull Aparts
15 Band Chest Presses
15 Band Good Mornings
*Alternate each round between palms up and palms down pull aparts