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South Slope CrossFit – CrossFit

Strength A

Rebounding Push Press

Set Every 2:00 x 5 Rounds

–x3 Reps, All Sets

Goal = Start @ 60%, adding weight each round so long as the reps are rebounding

Push Press (1 x 3)

Record heaviest rebounding Push Press set.


Metcon (Time)

(10 Minute Cap)

3 Rounds for Time

20(16) Calorie Assault Bike

10 Shoulder to Overhead 115/85


Optional Gymnastics Conditioning

EMOM x 10

–Max Consistent Strict Toes to Bar

Strict Toes-To-Bar (10 x Varied)


Ideal order of assignments:

–Deadlift + Gymanstics

–Class Assignments

–Partner MetCon

–Midline / Accessory


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

With Partner, Any Split

30 Dumbbell Power Clean 50/35 Ea Hand

30 Pistol Squats

30 GHD Sit Ups

**Pistol Mod = x4 Air Squats -OR- 1:1 Goblet lunge with x1 DB @ Clean weight

Strength B

—Deadlift + Gymnastics Pull

Set Every 2:00 x 10 Rounds


A: Deficit Deadlift, 25# Plates

1+2 Pull to Knees, Return to Floor, then two full reps

Goal = 70%, all sets. If bar speed remains constant, load my increase to 75-80% for last two sets.

B: Max Consistent Gymnastics Pull.

:30 of quality reps , highest skill set possible.

Minimums: Bar MU 2, CTB 6, Pull Up 8

**Do not perform strict

Deficit Deadlift (5 x 1+2)

Record weight used and sets/reps accumulated in Deficit Assignment. Note in comments the height of deficit.

Bar Muscle-ups (5 x Varied)

Chest-To-Bar Pull-ups (5 x Varied)

Pull-ups (5 x Varied)

Strength C

Midline / Accessory

4 Rounds for Quality

–8 Ea Arm Kneeling DB Press

–6 Ea Side Wall Slams

–8 Banded Lat Pull Over in Hollow Rock

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