CrossFit – Mon, Oct 16
Warm-up
Gymnastics
Gymnastics Test (Time)
30 Ring muscle ups for time
TC: 10 minutes
Score: Time
Scaling options
Beginner
6 sets
3 Strict chin ups
10-20 support on rings/parallettes
Intermediate
30 low ring, feet assisted RMU
Perform
Apollo
Get to 50 ring mu in as little sets as possible
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
2-4-6-8-10-12…
Thrusters 95/65 lbs
Box Jumps 30/24″
Score: Reps
KG: 43/30
Scaling Options
Beginner
2-4-6-8-10-12…
Thrusters @ 45/35 lbs
Plate Jumps / Step ups
Intermediate
2-4-6-8-10-12…
Thrusters @75/55 lbs
Box Jumps @ 24/20″
Extra Accessory
Accessory (Checkmark)
3 sets
10 Body Saw
30 Band lat pull down @light band
Rest as needed between sets
A. General
EMOM 4-6 minutes
odd- 45 sec burpees
even- 5-10 ring rows + 5 Beat swings
Ring rows = Easy
B. Specific
(RX/Int)
2 sets
2 Low ring, feet assisted RMU
6 Jumping ring dips
https://youtu.be/U1SPl7pq1I0
(Beg)
2 sets
4 Band pull downs (Supinated grip)
4 Band Press downs
C. Specific Metcon
Empty bar
5 Front Squats
5 Thrusters
5 Push press
3 Box jumps, no rebound
With loaded bar
3 Thrusters
3 Box jumps, no rebound