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South Slope CrossFit – CrossFit


8 Minute AMRAP:

12 Toes to Bar

12(9) Calorie Row

—8 Minute Break—

8 Minute AMRAP:

10 GHD Sit Ups

4 Sandbag Cleans 100/70

—8 Minute Break—

8 Minute EMOM:

:20 to Accumulate Quality Push Ups

***Note that the Sandbag is a clean to shoulder and return to deck. NOT a sandbag over shoulder

Metcon (AMRAP – Rounds and Reps)

Record reps and rounds accumulated in Toes To Bar + Calorie Row assignment

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated in GHD Sit Up + Sandbag Clean assignment.

Push-ups (8 x Varied)


Ideal assignment order:


–Gymnastics Push + Pull

–Class Assignments

–Gymnastics conditioning


Clean and Jerk Complex

Warm Up:

Split Press:

3 x 5

Drop Jerk:

3 x 3

**May be done with light weight if proficient

Set Every 2:00 x 8 Rounds

–Sweep to Hip, Pausing @ Knee

–Power Clean

–2 Partials + 1 Front Squat

–2 Paused Dip Split Jerk

Goal = 70% of 1RM

Clean and Jerk Complex (8 x 1+1+3+2)

Record weight used for assigned Clean and Jerk Complex.


A: Push + Pull

EMOM x 16


A: If proficient accumulate Handstand Walk for :20

If developing, perform a strict wall walk, hold for a five count, attempt to walk away from wall

B: Highest level kipping gymnastics pull for max consistency

Bar Muscle Up —> Chest to Bar Pull Up —> Pull Up

B: Conditioning

6 Rounds for Quality

–2-3 Box Resisted Open + Close

–10 Frog Squats

–1-2 Skin the Cat, Rings

–10 Frog Squats

Handstand Walk (8 x Varied Distance)

Bar Muscle-ups (8 x Varied)

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

Pull-ups (8 x Varied)

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