June 1, 2023

May 31, 2023
Daily WOD

CrossFit – Thu, Jun 1

Warm-up

A. General

400m Jog

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C. Specific Prep

3-5 Ring beat swings*

3-5 Transition mu**

https://youtu.be/Gc0CNL5eOlE

Technique
Technique Thursday (Checkmark)

Strict Ring muscle ups

Progressions

False Grip:

– False grip ring rows

Transition:

– Strict ring muscle up pull downs

– Ring row muscle up

Strength:

– Band assisted string RMU

– Negative RMU, band assisted or self spotted / – Ring row muscle up negative

Metcon
0:00-12:00 (AMRAP – Rounds and Reps)

Run 1 mile (1.6km)

then

Max rounds of “Strict Nate”

2 Strict RMU

4 Strict HSPU

8 KBS 32/24kg

rest 2 minutes

14:00-20:00 (AMRAP – Rounds and Reps)

15-10-5

Cal Row/Bike

between each set of cals perform

2 rounds

8 Slam balls 30/20lbs

8 Devil’s press 2x 35/25lbs

TC: 20minutes

Score: Rounds and reps for each time windows

Scaling Options

Beginner

Jog 400-800m

2 strict band assisted pull ups

4 DB strict press

8 Russian KBS

—-

15-10-5

Cal Row/Bike

between each set of cals perform

1 round

8 Slam balls light

8 Devil’s press 2x light

Intermediate

Run 1000m

2 Band assisted Strict RMU

4 Pike HSPU

8 KBS @ 24/16kg

—-

15-10-5

Cal Row/Bike

between each set of cals perform

2 rounds

8 Slam balls 20/15lbs

8 Devil’s press 2x 25/20lbs

Extra Accessory
Core (Checkmark)

3 sets

10 Weighted hollow up

20 sec Weighted hollow body rocks

30 secWeighted Hollow body hold

Rest 30-60 seconds