Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Warmup

Back Squat

Metcon

Accessory

Settings

Workout

CrossFit - Wed, Jan 25

Warmup (Checkmark)

A. General
Row 2mins
2 rounds
5/side lying clam shell
10 alternating cossack squats

B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C. Specific
6 Tempo back squats @30-50% (4.1.X.1)
40sec easy row
6 tempo back squats @ 60% (3sec down)
40sec easy row

Strength

A: Back Squat (Back Squat

3 @ 70%
3 @ 80%
3+ @ 90%

3+ is a max effort

)

Back Squat

TC: 9 min
Score: Weight

Scaling Options
Beginner
3x3 @ ascending weight

Intermediate & Perform
As Written

Metcon

B: Metcon (Time)

10 rounds for time

10 HSPU

10 Front Squat @135/95 lbs

15/12 Cal Row

KG: 60/45 KG

TC: 20 min

Score: Time

Scaling Options

Beginner

6-8 rounds

10 DB Push Press 25/15lbs

10 Front Squat @75/55 lbs or empty bar

10/8 Cal Row

Intermediate

10 Piked HSPU

10 Front Squat @115/75 lbs

15/12 Cal Row

Perform

As Written

Extra Accessory

Accessory (Checkmark)

Prone angels

3 x 60 seconds effort

Rest 60 seconds between sets

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