CrossFit – Tue, Jul 18
Welcome to our 8 week Olympic weightlifting cycle for the year! Week 1 is a test week for the snatch and clean and jerk. Although this cycle will focus heavily on the Olympic lifts, gymnastics skills sessions will also be the focus of 1-2 sessions a week. Become one with the barbell!
Warm-up
Gymnastics
Gymnastics (Time)
For time
30 Ring Muscle-ups
TC: 6 minutes
Score: Time
Scaling Options
Beginner
20 Strict chin ups, band assisted
Intermediate
30 Low ring Muscle up transition
Perform
As written
Metcon
Metcon (Time)
5 rounds
15 HR Push-ups
10 Front Rack Lunge steps 135/95 lbs
TC: 11 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
10 Hand elevated push ups
10 Front rack lunges @ 45/35lbs
Intermediate L1
15 Band assisted push ups
10 Walking lunge steps @ 115/75 lbs
Intermediate L2
8 HR push ups
10 Walking lunge steps @ 115/75 lbs
Perform
N/A
Extra Accessory
Upper Accessory (Checkmark)
3 sets
12 Pendlay Rows
12 DB pullovers
A. General
2 minute amrap:
7 Air squats
5 burpees/down & up
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Activation
2 sets
8 Band rows
8 Band face pulls
8 Band chest press: https://youtu.be/4CDOvAxJ2N4