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CrossFit — October 29, 2019

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10.29.19

Warm-up
Tabata Intervals for Squats (:20 Work, :10 Rest)
Shoulder Width, Toes Out
Shoulder Width, Toes Forward
12" Apart, Toes Out
12" Apart, Toes Forward
Feet Together, Toes Out
Feet Together, Toes Forward
-then-
10 Push Presses
10 Scap Pull Ups
10 Push Jerks
10 Strict Hanging Knee Raises
5 Split Jerks
1 Rope Climb OR :30 Foot Lock Practice
Pistols (8 rounds x :20 work, :20 rest)
*score is for total reps
*Scaled/Stimulus: Sitting on a band so that athletes don’t have to hold anything with their hands and can’t sit down/collapse on a box/ball. Those uncomfortable using a band can use a box to sit to.
OH-Bike-Climb (AMRAP – Rounds and Reps)
20:00 AMRAP
12 Shoulder to Overheads 115/75
12/10 Calorie Bike
2 Rope Climbs

*Rx+ 155/105, legless rope climbs
*Scaled/Stimulus: Barbell weight at 70% of max, or a weight that early rounds can be unbroken with difficulty, but will require 2 sets in later rounds. Scale rope work to half height or just one climb based on ability. Those who cannot safely climb the rope perform 10 ring rows + 10 hanging knee raises.

Cool Down
Foam Roll Quads and Hip Flexors
Lat Foam Roll
Delt + Trap Lacrosse Ball Massage