Skip to content

01-21-2020

South Slope CrossFit – CrossFit

Strength A

20 Minute Work Clock

–Alternating Between

-Push Press

-Back Squat

–Accumulate 16+ Total Reps @ 75%

–For greater intensity, perform larger sets. EG: 4 Sets of 4 Reps to achieve 16+ total

Push Press (Varied)

Back Squat (Varied)

CONDITIONING

Metcon (AMRAP – Reps)

10 Minute AMRAP

20 Double Unders

–Max Unbroken Strict Pull Up

20 Double Unders

–Max Unbroken Strict Handstand Push Up

Score = Total Gymnastic Reps

Mobility

1:00 work, :10s Transition

x2 Each Side

–> LAX Ball Infraspinatus Smash (where lat meets armpit)

–> Couch Stretch (Upright then low lunge)

–> Banded Modified Pigeon on Rig

https://www.youtube.com/watch?v=xVUzxzVDPyI

(Skip to ~5:00 mark in video. Or watch the whole thing if you want to learn a lot!)

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal Order of Assignments:

1: Class

2: Partner Gymnastics AMRAP

3: Midline Conditioning

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

–With Partner, Alternating Rounds

5 Handstand Push Ups

5 Pull Ups

5 Ring Dips

5 Toes to Bar

***All reps are kipping

***Pull Ups must be performed with a regular kip.

CONDITIONING

Midline Conditioning:

EMOM x 10

–Alternating

–:20 Seconds Quality Work

A: Skin the Cat

B: GHD Reverse Hyper / Leg Raise

Scroll To Top