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South Slope CrossFit – CrossFit


20 Minute Work Clock

Perform Consistent Quality Sets, Alternating

A: Ring Muscle Up


–If capable of 2+ Strict, perform kipping

–Strict Reps (May have spotter)

–Strict Ring Pull Up + Dips

–Seated Banded Drill

B: Handstand Push Up


–Strict HSPU (Minimum sets of 3)

–Deficit Kipping

–Regular Kipping

C: Pistol Squats

–Add weight if performing 10+

–Modify with tempo box lowers -OR- arm assisted reps.

***Sets are for consistency EG: 2+6+10

Ring Muscle Ups, Kipping (Varied)

Record total Muscle Ups accumulated.

Strict Ring Muscle Up (Varied)

Perform reps accumulated in Strict Ring Muscle Up Assignment

Strict Ring Pull Ups (Varied)

Record reps accumulated in Strict Ring Pull Up Assignment

Ring Dips (Varied )

Strict HSPU (Varied)

Record total number of strict handstand push ups accumulated.

Deficit Handstand Push-ups (Varied)

Pistols (Varied)

Kipping HSPU (Varied)

Record total HSPU reps accumulated.

Note in reps are performed with a deficit.


Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

With Partner

Alternating Rounds

1-2-3-4-5-6-7-8, etc…

Power Snatch 135/95

20-20-20-30-30-30-40, etc..

Double Unders

***Reps increasing every three rounds

***Round = Snatch + Double Unders


Ideal order of assignments:

–Snatch Complex

–Front Squat Complex

–Class Work

–Partner Conditioning

–Midline + Accessory


A: Snatch Complex

Every 3:00 x 5 Rounds


–Sweep To Knee

–Sweep To Hip

–2 Squat Snatch

Goal = 70%, all sets. If complex is clean, increase load for final round.

B: Front Squat Complex

Every 3:00 x 4 Rounds


–No Pause


–No Pause

Goal = 65%, all sets

**Intensity = volume. Challenge on last set = 2+2+2+2+2

Snatch Complex (1+1+2)

Record weight used in Snatch Complex assignment.
Complex =

Sweep to Knee

Sweep to Hip

2 Squat Snatch

Front Squat Complex (4 x 2+2+2)

Record weight used and sets / reps used in Front Squat Complex assignment.
Complex =


–No Pause


–No Pause


A: Accessory

4 Rounds for Quality

–Banded Lat Pull Down to Pump Town (Rocky Style)

–Banded Tricep Extension to Gain Station

B: Midline

4 Rounds for Quality

–1-3 Skin the Cat, Rings

–4 SLOW Pallof Press in Seated Position Each Direction

Metcon (Time)

2 Rounds for Time

(25 Minute Cap)

With Partner, Any Split

60m Double KB Front Rack Walking Lunge 55/35

**Partner hangs from rig

100 GHD Sit Ups

**Partner farmers hold, KB

60m Handstand Walk

**Partner single arm OVH KB hold

**1 Wall Walk = 5m H/S Walk. Mark finish line for hand position in Wall Walk. Must travel up AND down.

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