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01-07-2020

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

Teamwork Tuesday

With Partner, For Total Time

Any split of reps

40-30-20

Box Jump Over 24/20″

Pull Ups (RX + = Chest to Bar)

—3 Minute Rest—

40-30-20

Calorie Row (32-24-16)

Handstand Push Up (RX+ = Deficit. Add 45/25# plates)

—3 Minute Rest—

40-30-20

Burpee Facing Rower

Toes to Bar

Mobility

>2 Minutes Each Side

–Upright Pigeon on Box

–Scorpion Stretch w/ sky reach

–Lax Ball in glutes, seated on box (optional: weighted)

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Weightlifting

2: Class

3: Gymnastics / Capacity

4: Midline Conditioning

Weightlifting

Rebounding Power Jerk, Rack

Every 3:00 x 5 Rounds

Goal = x 3 Reps @ 70+%, all rounds.

Power Jerk (5 x 3)

Record weight used for Power Jerk

CONDITIONING

SKILL / CAPACITY ASSIGNMENT

–All Reps / Runs are for quality. Each gymnastics work minute should not be taken to failure. During runs, focus on breathing and stride. If you are unable to maintain a quality 200m, reduce the distance.

–Select two of the three gymnastics movements used in today’s WOD that you perceived as a weakness. Accumulate quality reps, scale accordingly. Strict reps are preferred so long as 5+ Reps are performed each round.

EMOM x 24

Alternating

A: 200m Jog

B: Gymnastics 1

C: 200m Jog

D: Gymnastics 2

Pull-ups (6 x Varied)

Chest-To-Bar Pull-ups (6 x Varied)

Handstand Push-ups (6 x Varied)

Strict Handstand Push Ups (6 x Varied)

Record total Strict Handstand Push Ups accumulated

Toes-To-Bar (6 x Varied)

Strict Toes-To-Bar (6 x Varied)

Gymnastics

Midline Conditioning

5 Rounds for Quality

—Max Consistent Skin the Cat, Rings

—10 GHD Back Raise (If 10 Provides no stimulus, hug plate)

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