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Components

Warmup

Back Squat

Metcon

Accessory

Settings

Workout

CrossFit - Tue, Jan 17

Warmup (Checkmark)

A. General
Bike/Row 30 seconds
25' samson stretch lunges
Bike/Row 60 seconds
25' Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
8 Banded Abduction glute bridge + 2-3 sec pause
5 Tempo squats @ascending + 3sec down

Strength

A: Back Squat (5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort
)

Back Squat

TC: 9 min
Score: Final set reps

Scaling Options
Beginner
4x5 @ lightly ascending

Intermediate + Perform
As Written

Metcon

B: Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 32/24

9 Power Clean @155/105

KG:70/45 KG

TC: 16 min

Score: Slowest Interval

Scaling Options

Beginner

10/8 Cal Air Bike/ 100m Run

21 RKBS @ 16/12 kg

9 Power Clean @95/65

Intermediate

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 24/16 kg

9 Power Clean @135/95

Perform

Every 4 minutes for 16 minutes

15/12 Cal Echo Bike

12 Deadlift @155/105

9 Power Clean @155/105

Extra Accessory

Accessory (Checkmark)

GHD Reverse hypers

3 x 20

Rest 60 sec between sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 17, 2023

Male Clients

Daniel
Ludwig

6:30 AM CrossFit

Ganesh
S

5:30 PM CrossFit

John
Johnson

7:30 PM CrossFit

Sandeep
Reddy

6:30 PM CrossFit

Female Clients

Alexia
Dos Santos

5:30 AM CrossFit

Leila
Traore Ba

12:00 PM CrossFit