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South Slope CrossFit – CrossFit

Strength A

Push + Pull A:

Alt Ea 1:30 x 10 Rounds

A: Flat Bench Press (All TNG)


Start @ 50%, increasing load each round

B: Max Consistent Strict Pull Ups

:30 Work Clock

Push + Pull B:

Alt Ea 1:30 x 10 Rounds

A: 8 Each Arm Alternating DB Bench

**Keep one arm extended while the other presses

B: Max Consistent Strict Toes to Bar

:30 Work Clock

Flat Bench Press (1 x 4)

Record weight used for Barbell Flat Bench

Strict Pull Up (5 x Varied)

Record Total Strict Pull Ups Accumulated

Dumbbell Bench Press (5 x 6 Each)

Record weight used for dumbbell bench press.

Strict Toes-To-Bar (5 x Varied)


Ideal order of assignments:


–Partner Conditioning

–Grip Conditioning


False Grip Conditioning:

EMOM x 8

LAX Pull Up Bar Static Hold

Goal = :20+ Each Round (Consistency)

**Engaged hollow body, not dead hang.

Metcon (Time)

10 Rounds for Time

With Partner, Alternating Rounds

20(16) Calorie Assault Bike

2 Rope Climbs

**Partner B begins bike as soon as partner A accumulates their calories.

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