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)
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)
Kipping HSPU (Varied)
Record total HSPU reps accumulated.
Note in reps are performed with a deficit.
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
Power Snatch 135/95
***Reps increasing every three rounds
***Round = Snatch + Double Unders
GUNSLINGERS (NOT IN CLASS)
Ideal order of assignments:
–Front Squat Complex
–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
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.
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.
4 Rounds for Quality
–Banded Lat Pull Down to Pump Town (Rocky Style)
–Banded Tricep Extension to Gain Station
4 Rounds for Quality
–1-3 Skin the Cat, Rings
–4 SLOW Pallof Press in Seated Position Each Direction
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.