South Slope CrossFit – CrossFit

Skill

(10 Minutes)

Rope Climbs

Movement Review

Skill Groups

Group A, Developing (From zero capacity up to 2 rope climbs in a minute under fatigue)

Drills:

3 Sets of 2 Box Clamp and Swing

Time Remaining: Jump+First Clamp Practice

**If able to perform x3 proficient single clamps, attempt second clamp**

Group B, Proficient (Able to do 4+ rope climbs in a minute under fatigue)

Drill:

Perform x 3 Skill Reps, identify errors.

Goal = Fewest possible clamps up, fastest possible descent

Skill

(10 Minutes)

GHD Sit Ups

Movement Review

Drill:

x2 Sets of Upright Hip Lift / Quad Flex

x2 Skill sets of GHD Sit Ups, identify errors.

CONDITIONING

EMOM x 24

Alternating

:30 of Quality Reps

A: Calorie Row

B: GHD Sit Ups

C: Rope Climbs

Metcon (Calories)

Record Calories Accumulated

GHD Sit Ups (7 x Varied)

Record GHD Sit Ups accumulated

Rope Climbs (7 x Varied)

Record total Rope Climbs Accumulated

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

For Time, With Partner

3k Ski

–Every 2:00 until completion (Beginning at 00:00), one partner must perform 20/14 Calories on the Assault Bike

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