February 9, 2024

CrossFit – Fri, Feb 9

Warm-up

A. General

15sec Dead Hang

10 Air Squats

5/5 Straight Leg March

15sec Dead Hang

10 Feet Together Squats

10 Ring Rows

15sec Dead Hang

5 Deck Squats

5 Inchworm to Pushup

B. Mobility

Banded Cat Cow

Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.

C2. Specific Metcon

5/5 Eccentric Only Pistols

5/5 Band Assisted Pistols

4-6 Pistols -or- workout modification

-then-

6 Pistols

4 V-Ups

2 Bar Muscle Ups

4 V-Ups

6 Pistols

Gymnastics
Gymnastics (Checkmark)

Bar Muscle Up Skill

Straight Arm Press focus

Hollow PVC Straight Arm Press Down

Low bar hip to bar

Kip Swings + hip drive / Kip swing

Hip to bar

Box or Low Bar MU

TC: 14 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

As written

Metcon
Metcon (Time)

For Time

40 Pistols

30 V-Ups

15 Bar Muscle-ups

30 V-Ups

40 Pistols

TC: 12 Minutes

Score: Time

Scaling Options:

Beginner

For Time

20 Pistols to High box

15 Toes to Rig

10 Jumping Bar Muscle Up

15 Toes to Rig

20 Pistols to High Target

Intermediate L1

For Time

20-30 Band Assist Pistols

30 V-Ups

10 Jumping Bar Muscle Ups

30 V-Ups

20-30 Band Assist Pistols

Intermediate L2

For Time

12-15 Pistols

30 V-Ups

3-5 Bar Muscle Ups

30 V-Ups

12-15 Pistols

Extra Accessory

3 sets

30 Band Pull Aparts

30 Banded Lat Pull Downs