CrossFit – Thu, Jun 29
Warm-up
Gymnastics
Ring muscle up progressions (Checkmark)
– Ring row
– “Kipping” False grip Ring Row
or
– “Kipping Pull back
– Low ring floor assisted RMU
– Beginner practice ring rows + push ups/jumping ring dips
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
5 Ring muscle ups
7 Power Cleans 135/95 lbs*
12/9 Cal Row
Score: Rounds & Reps
KG: 60/43
Scaling Options
Beginner
5 Ring Rows
5 Push ups
7 Power Cleans @ 55/45lbs
12/9 Cal Row
Intermediate
3 Banded Ring muscle ups
7 Power Cleans @ 115/75lbs
12/9 Cal Row
Extra Accessory
Accessory (Weight)
DB or KB Bent over Row
3 x 8/8 @ heavy
A. General
2 sets
200m jog
25’ Dynamic monkey clap
10 beat swings
B. Mobility
Tall Kneeling Banded Internal Rotation shoulder stretch
https://youtu.be/ThluzxR0SBw
Contract (down) for 5 seconds / relax (up) for 5 seconds
5 reps/side
C. Specific
2 sets
– 6 Banded tall kneeling lat pulldown
– Hollow body hold 20 seconds