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01-14-2020

South Slope CrossFit – CrossFit

Gymnastics

A: Toes to Bar Skill

–Review T2B Points of Performance

EMOM x 6

**Goal = Kip Feet to Rig, or as high as possible, Pause at highest point, then, pause again in the open position for 1-2 cycles

CONDITIONING

6 Rounds Of:

1 Minute Work

30 Seconds Rest

–Perform

A: Max Consistent Toes to Bar

B: Max Consistent Double Unders

**Work on either NTE :30**

Toes-To-Bar (6 x Varied)

Double-Unders (6 x Varied)

CONDITIONING

Metcon (Time)

Teamwork Tuesday!

For Time

(18 Minute Cap)

-8 Rounds for Time

-With Partner

200 Meter Run

20/16 Calorie Assault Bike

***Partner B begins their Run / Bike when Partner A finishes theirs***

**Flat running route**
EG: When partner A returns from a run, Partner B begins theirs and Partner A begins the bike. Partner A cannot advance until Partner B returns and completes their bike. Repeat until all eight rounds are completed.

Run modifiers:

15/12 Calorie Row

15/12 Calorie Ski Erg

Post-WOD Mobility

2 minutes each side

—> Wall ankle D-flex stretch

—> Banded hip lunge stretch, facing rig

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Class

2: Gymnastics Skills

3: HSPU + Rope Climb Conditioning

4: Midline / Gymnastics Conditioning

Gymnastics

10 Minute Work Clock

–Gymnastics Conditioning / Practice

Rounds Of:

A: L-Sit Start Legless Rope Climb(s)

Goal = Start seated on the ground, attempting to use only your legs to pull yourself up while keeping both legs as high as possible, climbing to standing height.

Modification = Regular Legless Ascent(s) -OR- Partial climbs from seated -OR- STRICT Rope Lowers

B: Handstand Walk

If Proficient = “Red Light, Green Light” Set 20′ Course in 5′ increments. Attempt to pause every 5′ feet for a 3-5 count before continuing.

Intermediate = Quality unbroken 20′ lengths each round

Developing = Partner Assisted Kick Up / Walk AND/OR Strict Wall Walk + Hold / Walk away from wall

CONDITIONING

Metcon (AMRAP – Reps)

7 Minute AMRAP

10-8-6-4-2-4-6-8-10

Strict Handstand Push Up

1 Rope Climb After Each Round

Modify with: Kipping HSPU –> Bear HSPU

CONDITIONING

8 Rounds For Quality

(1 Round = Both Movements)

:20 Work, :20 Rest

–Alternating

A: LAX Rig Hollow Hold (May perform strict beat swings while holding LAX balls)

B: Posterior Plank Hold (To increase difficulty, elevate feet)

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