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01-24-2020

South Slope CrossFit – CrossFit

Metcon

40 Minute Work Clock

1 Round

48(38) Calorie Assault Bike

24 Toes to Bar

24 OVHS 95/65

4 Rope Climbs

—5 Minute Break—

2 Rounds

24(18) Calorie Assault Bike

12 Toes to Bar

12 OVHS 95/65

2 Rope Climbs

—5 Minute Break—

3 Rounds

16(12) Calorie Assault Bike

8 Toes to Bar

8 OVHS 95/65

1 Rope Climb

**Score Each Time Individually**

Metcon (Time)

Record Time to Complete

1 Round

48(38) Calorie Assault Bike

24 Toes to Bar

24 Overhead Squats 95/65

4 Rope Climbs

Metcon (Time)

Record Time to Complete

2 Rounds

24(18) Calorie Assault Bike

12 Toes to Bar

12 Overhead Squats 95/65

2 Rope Climbs

Metcon (Time)

Record Time to Complete

3 Rounds

16(12) Calorie Assault Bike

8 Toes to Bar

8 Overhead Squats 95/65

1 Rope Climb

Post-WOD Mobility

1 Minute Each Side x2

–> Banded Shoulder Stretch w/ Hold in Rotation

https://www.youtube.com/watch?v=SfBRHRgxMg8

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal Order of Assignments

1: Handstand + Jump Rope

2: Weightlifting

3: Class

4: Partner MetCon

5: Midline Conditioning / Accessory

CONDITIONING

**Set 30′ course in 5′ increments**

RX:

–For Time

20-30-40-50-40-30-20

–Double Unders

5-10-20-30-20-10-5′

–Handstand Walk

Scaled:

–For Time

20-30-40-50-40-30-20

–Double / Single Unders

1-2-3-4-3-2-1

–Wall Walks

Skill Practice:

–EMOM x 10

-Alternating :30 Work

A: Walk to Wall + Walk Away OR Lateral Walks

B: Jump Rope Practice

Metcon (Time)

Record time to complete Handstand and Double Under Ladder

Weightlifting

Squat Snatch, Pause Below Knee

Warm Up Drill:

Empty Bar:

2 Rounds, 3 Reps Each

–Sweep to Knee

–Pocket High Pull

–Pocket Muscle Snatch

–Drop Snatch

EMOM x 15

Goal = 70%, All Sets

**Weight may increase for final five reps if no misses have occurred.

Squat Snatch, Pause Below Knee (15 x 1)

Record weight used for sets of Squat Snatch, With Pause Below Knee

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

With Partner, Alternating MOVEMENTS

9 Box Jumps 24/20″

7 Wall Ball 30/20″

5 Strict Handstand Push Ups

3 Strict Pull Ups

1 Deadlift 315/215#

CONDITIONING

Midline Conditioning / Accessory

6 Rounds for Quality

–Paralette Shoot Thru + Dip / Push Ups

–Banded Lat Pull Downs

**Choose a challenging rep range to maintain each round

5 Rounds for Quality

–8 Lateral Slam Balls

–Banded Press Down to Pump Town

–Dumbbell Curl to Gain Station (Neutral to Supinated Grip)

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