CrossFit – Sun, Apr 28

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (7 Min)

3 min Easy Row

15 Plate Ground to Overhead

2 min Moderate Row

10/10 Single Leg Glute Bridge

1 min Hard Row

10 Banded Bent Over Row

B. Mobility/Activation (2 Min)

Straight Leg Rowing

Accumulate 20-30 strokes, emphasis on a big post chain stretch reaching as far forward as possible with locked out knees.

C. Specific (5-8 Min)

3 sets Row Sprint Start:

¾ pull + ½ Pull + ¾ Pull + ¾ Pull + Full Pull

-rest 2:00 b/w-

C2. Specific weightlifting

Ramp up back squat

5 @ empty bar

3 @ 30%

3 @ 40%

3 @ 50%

3 @ 60%

—

Double KB front rack walking lunges + Double unders / single unders

Athletes chose weight and practice movement

Conditioning

Conditioning (Time)

Tomorrow wod

5 Rounds for time

500m Row

400m Run

20 Burpees

20 Wall balls 20/14lbs

20 Russian KBS 53/35lbs
TC: 50 minutes

Score: Time

Scaling Options

Beginner/Intermediate

As Written

Weightlifting

Back Squat (4 sets
6 Back Squats @ 65%
12 Double KB front rack walking lunges 24/16 kg
48 Double-unders
Rest 2 minutes)

TC: 16 minutes

Score: Checkmark

Scaling Options

Beginner

4 Back Squats @ RPE 5/10

12 Double KB front rack walking lunges @ light

48 single-unders

Intermediate

6 Back Squats @ 65%

12 Double KB front rack walking lunges 20/12 kg

24-48 double-unders

Extra Accessory

Core (Checkmark)

Chinese Plank

4 x 45 sec

()