Yes, You Can Do CrossFit.
“So let me explain why you can do CrossFit:
Every workout can be adjusted so every single person can do a version of that workout. This is true whether the person is under 5 or over 100. It’s true whether the person is fit or overweight. It’s true whether the person is healthy or sick. It’s true whether the person is right as rain or dealing with significant injuries.”
Wednesday Training Intent:
– Strength: The intent today is performing upper back/tricep work in superset fashion. Focus on quality over quantity.
– Metcon: We are looking for UB sets of Thrusters today. DB Thrusters are far more challenging than BB thrusters so make sure you choose a weight you can stay efficient with.
1a) Barbell Rows: 4 x 6. Rest 60s.
1b) Rollback Tricep Extensions: 4 x 10. Rest 60s.
2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options.
15 DB Thrusters (50s, 30s)
3/2 Rope Climbs
Rx+: (Legless Rope Climbs)
L3: (2/1 Rope Climbs)
L2: (6 Band Assisted Strict Chin-ups per Rope Climb) (35, 20s)
10 DB Thrusters (25s, 15s)
8 Ring Rows
6 Squat Thrusts
3 Rounds of:
12 Seated DB Cleans
12 DB Hammer Curls
25 Banded Pull-aparts
*Rest as needed between sets.