CrossFit – Thu, Oct 12
Warm-up
Gymnastics
Gymnastics (AMRAP – Reps)
5 x “Max” Reps Ring Muscle-ups
Rest 2 minutes
TC: 15 min
Score: Total reps
Scaling options
Beginner
5 sets
3-5 Assisted ring dips / Box dips
Intermediate
5 sets
2 strict band assisted strict ring muscle ups
Metcon
Metcon (Time)
3 rounds for time
10 Deadlifts 275/185 lbs
10 Feet elevated ring rows
TC: 9 minutes
Score: Time
KG: 125/84
Scaling options
Beginner
8 Deadlifts @ RPE 8/10
10 Ring rows / Body rows
Intermediate
10 Deadlifts @ 65-70% (RPE 8/10)
10 Feet elevated Ring rows
Extra Accessory
Core (Weight)
Turkish sit-up
3 x 8/side
Rest 60-90 seconds between sets
A. General
Tabata
– Jumping Jacks
– Plate Ground to overhead
– Push ups / Knee push ups
– Plate bent over rows
B. Specific
1.Everyone
Support hold on rings / Parallettes / Boxes
Swing on rings
2. Ring Muscle up progression
2 sets:
Beginner:
-5-8 Pause jumping ring dips/ Box dips
Intermediate:
-1 Band assisted Ring mu negative as slow as possible
Advanced:
-Snap back pull + Ring mu
3 + 1
C. Metcon Prep
– Deadlift Ramp up
– Setup on rings