Hey Vic City,
We do a lot of work holding weight in the front rack position (bar supported on shoulders in front of the neck). If you're new to CrossFit and therefore new to this position, it can be a bit painful on the wrists and forearms as your body adjusts to this new stress.
In the video below, coach Cam reviews ways to modify movements that involve the front rack position while working to improve your mobility so that the front rack becomes comfortable and stable. Thes modifications are also great if you are coming back from an injury or are looking for another way to create variety in your workouts.
TRAINING FRIDAY - SATURDAY
WARM UP: Rowling 100m x 3, coaches choice of fitness reward!
SKILL: DEADLIFT 10 X 2 E90S
Use 75-80% of best single lift from last week
Another taxing wod for the quads, this one will work a bit more on your top end strength ability. Scale down or subsitute power cleans if your quads are still in recovery mode from Mon-Tues.
Rx: 10-8-6-4-2 of front squats (125/185) with
20-16-12-8-4 of pullups
FG1: scale bar weight as needed, banded pullups
CP: up to 155/225, ctb, start at 12 squats/24 pullups