CrossFit – Wed, Sep 27
Good Luck. Don't Die.☠️ T-shirts are now available for pre-reserve! (limited sizes!!)End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Gymnastics
Gymnastics (AMRAP – Reps)
Ring muscle-ups
6 x
1 minute Max reps
Rest 1 minute
TC: 12 minutes
Score: Total reps
Scaling options
Beginner
6 x
3 Strict chin ups, band assisted
Max parallette or ring support holds in remaining time
Intermediate
6 x
3 Low ring, feet assisted ring muscle up
max Russian dips on boxes in remaining time
Perform
N/A
Metcon
Metcon (Time)
4 rounds for time
400m run / 500m Row / 300m Ski
25/25′ Suitcase carry @ as heavy as possible
Rest 1 minute
TC: 17 Minutes
Score: Total Time
Scaling options
Beginner
200m Jog / 300m Row / 200m ski
25/25′ Suitcase carry @ as heavy as possible
Intermediate
As written
Perform:
N/A
Extra Accessory
Upper Accessory (Checkmark)
3 sets
15 Band Face pulls
20 Fast & light band pull downs, straight arm
Rest 60 seconds
Metcon Weight Score (Weight)
A. General
200m jog / 1 min machine
10 ring rows
200m jog / 1 min machine
10 jumping ring dips + support
B. Specific 1
Ring muscle up progression
Everyone:
1- Face pull ring rows, knees bent: https://youtu.be/PRfENOR-V3c?si=4lcBqBIvWDac8kyQ
2- Jumping ring dips / Box dips
C. Specific 2 (warm up for part A)
Beginner:
Ramp up
3 band pull downs, supinated grip
1-2 Band strict chin ups
1-2 Jumping ring to holds
Intermediate:
1-3 Practice progression: https://youtu.be/U1SPl7pq1I0?si=W3Klgt3EAhX_b-Sj
1-3 Russian dips on boxes
Advanced:
3 Swing on rings
1-3 Ring muscle up