Friday, January 29

27
Jan

Friday, January 29

Crossfit Garage – CrossFit

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Warm-up

General:

AMRAP X 8

250m row

10 DB DL

10 Kip Swings

10 Samson Lunges

Specific:

P.O.P review of DB Lunge and DB Hang Clean

EMOM X 10

EMOM X 10

Min 0&5: 8 Big Kip Swings w/ Big Pushdown on Bar

Min 1&6: 10 Kipping Knee Raises

Min 2&7: 5-8 Kipping T2B or Toes to Something

Min 3&8: 3 Hips to Bar

Min 4&9: 3 C2B/Bar MU/Pull-Ups
Movement Adjustments:

EMOM X 10

Min 0&5: 8 Hollow Rocks

Min 1&6: 10 Supermans

Min 2&7: 8 Tuck Ups

Min 3&8: 8 V-ups

Min 4&9: 8 Bent Over Rows

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12-minutes of

2 Rounds:

• 50-ft. Front Rack Weighted Walking Lunge (or 20 Lunges)

• 16 Toes-to-Bar

• 8 Hang Squat Cleans

Then, 2 rounds:

• 50-ft. Front Rack Weighted Walking Lunge (or 20 Lunges)

• 16 Chest to Bar

• 8 DB Hang Squat Cleans

etc., Alternating between Toes-to-Bars and C2B every 2 rounds

Rx:

M (2)-50-lb. Dumbbells

F (2) 35-lb. Dumbbells

LEVEL-UP CHALLENGE/Rx+: Bar MU instead of C2B
*1 point per 10′ walking lunges (5 points for 50′)

Bright Spot

Toes-To-Bar

DB Hang Clean

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