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05-21-2019

South Slope CrossFit – CrossFit

Gymnastics

A: Gymnastics Pull

EMOM x 8

Goal = Perform maximum consistent, most challenging kipping gymnastics pull

Options: Bar Muscle Up, Chest to Bar, Pull Up

B: Strict HSPU + Toes to Bar

EMOM x 10

Alternating, Max Consistent

–HSPU

–Toes to Bar

C: Kipping HSPU + Toes to Bar

EMOM x 10

Alternating, Max Consistent

–HSPU

–Toes to Bar

D: Conditioning

7 Minute AMRAP

10(5 Ea) KB High Pull 50/35

10 Hand Release Push Ups

Bar Muscle-ups (8 x Varied)

Chest-To-Bar Pull-ups (8 x Varied)

Pull-ups (8 x Varied)

Strict HSPU (8 x Varied)

Record total number of strict handstand push ups accumulated.

Strict Toes-To-Bar (8 x Varied)

Handstand Push-ups (8 x Varied)

Toes-To-Bar (8 x Varied)

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated during conditioning assignment.

7 Minute AMRAP

10 (5 Ea Arm) KB High Pull 50/35

10 Hand Release Push Ups

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Push + Pull

5 Rounds for Quality

-Rest as Needed

–x5 Flat Bench Press @ 70% of 1RM

–x8 Ea Arm DB Renegade Row

Bench Press (5 x 5)

DB Renegade Row (5 x 8)

Record weight used for renegade rows

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