CrossFit – Thu, Sep 28
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 (Weight)
5 sets
3-5 Strict pull up negatives
RX+: Weighted
TC: 12 minutes
Scaling options
Beginner
5 x 3 Negative Ring/Body rows
Intermediate
Add band or partner assisted
Metcon
Metcon (Time)
40-20
DB thrusters 2x 50/35 lbs
TTB
120 Double-unders
TC: 15 minutes
Score: Time
KG: 25/15
Scaling options
Beginner
30-15
DB Thrusters @ 25/15lbs
Hanging knee raises / Sit Ups
80 single-unders
Intermediate L1
40-20
DB Thrusters 35/25 lbs
Swinging leg raises / Toes to rings
60-100 Double-unders
Intermediate L2
40-20 DB Thrusters 35/25 lbs
15-10 TTB
60-100 Double-unders
Extra Accessory
Upper Accessory (Checkmark)
3 sets
8 Alternating Bottom up KB bench press @ moderate
30 seconds tall kneeling overhead Hold with KBs or plate
A. General
1 min skipping
10 Beat swings
45 sec skipping
5-10 Swinging knee raises
30 sec skipping
5-10 Kip Swings
B. Activation
2 sets
10 Seated band pull down
10 Hollow ups, hold 5 seconds in hollow
C. Specific (before metcon)
4-8 DB Thrusters
4-8 TTB / Swinging leg raises / Knee raises / sit ups
20-40 double-unders