January 16, 2023

CrossFit – Mon, Jan 16
Join us and our GSCF community for the Kristen Swiger Fundraiser!
Date: January 21st
The FREE workout begins at 9AM!
From 9-12 we will be working out and raising money to support Kristen as she walks her journey of healing.
There will be a silent auction, and will start announcing at 11AM>
Winners from the auction MUST BE PRESENT to win (Cash or Venmo payment accepted).
It's going to be a great day! Plan to arrive a little early to park and rock it out

Warmup (Checkmark)

A. General
Continuous Tabata
*2 intervals per movement

-Bike, Ski, or Row
-Beat swings
-Scap pulls
-Hanging Leg raises (to L-sit)

B. Activation
2 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Banded DB press’s
*Mini band around the elbows. Have athletes actively press out against the bands to create torque in the shoulder.

C. Specific (Metcon)
Low ring snap pulls:
5 x 1-3
– Between each set complete 5 cal row.

(Athletes areencouraged to make the angle on the rings harder and harder each round.)

Gymnastics (Time)

A. Gymnastics


Strict HSPU

1:30 recovery machine of your choice between sets


Scaling Options



Banded pike HSPU or DB Strict press, seated


Each set performed in max 3 sets


1:20, 1:00, 45 sec caps of HSPU



Cal Row

Strict hspu

Rest 1:1


Cal Assault bike, arms only

Deficit hspu

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30/25 Cal Row

9/6 Ring mu


TC: 15 min

Score: Rounds and Reps

Scaling options:


20/16 Cal row

6 Assisted strict pull ups


30/25 Cal Row

5/4 False grip Ring pull ups or Band assisted SRMU


30/25 Cal Row

12/9 Ring mu

Extra Accessory
Accessory (Checkmark)

4 sets

12 Bent over DB Row (Neutral grip)

12 alternated Elbow plank + knee to elbow**

Rest as needed between sets

**On floor or on Swiss ball