CrossFit – Fri, Oct 20
Warm-up
Gymnastics
50 Strict Pull-ups (AMRAP – Rounds)
Get to 50 Strict pull ups in as little sets as possible
RX+ 30 Bar Muscle-ups
TC: 15 minutes
Score: Sets
Scaling options
Beginner
6 x 3 Strict band assisted pull ups / Negatives
Intermediate L1
50 strict band assisted pull ups
Intermediate L2
30 strict pull ups
Metcon
Metcon (Time)
For Time
21-15-9
TTB / V-ups
Push ups
Power Clean 135/95 lbs
TC: 12 minutes
Score: Time
Scaling Options
Beginner
Swinging Knee raises
Band assisted Push ups
Power Clean @ light
Intermediate L1
21-15-9
Swinging leg raises
Push ups
Power Clean 115/75lbs
Intermediate L2
15-12-9
TTB
21-15-9
Push ups
Power Clean 115/75lbs
Perform
30-25-20 GHD Sit-ups
42-30-18 Push-ups
21-15-9 Echo Bike
Extra Accessory
Accessory (Checkmark)
3 rounds
20 Reverse Hypers
10 Pike pulls, Feet on rower
50 Abmat Sit-ups
A. General
60 sec Jumping Jacks
10 rotating scorpions
5 push up to downward dogs
60 sec Mountain climbers
10 Alternating Box Y raises
5/5 Single arm banded straight arm lat pulldown
B. Specific
2-3 sets
10 straight arm banded lat pull downs
3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
BMU athletes:
2 sets
10 straight arm banded lat pull downs
3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
Then
1-2 Hip to Bar
2 BMU
B. Specific Metcon
5 Beat swings
5 Swinging knee raises
5 Swinging leg raises
5 TTB / Attempts / V-ups
5 Push ups / Modification
Power Clean ramp up