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02-20-2020

South Slope CrossFit – CrossFit

Strength A

12 Minute QUALITY Work Clock

10-9-8-7-6-Etc..

–Deadlift

–Bench Press

Goal = Approximately 50-55% of 1RM in each movement.

**Sets must be unbroken.

Deadlift (1 x Varied)

Bench Press (1 x Varied)

Strength B

15 Minute QUALITY Work Clock

–Rounds of Consistent Reps

–Strict Handstand Push Ups

–Strict Pull Ups

–Strict Ring Dips

–Rope Climb

Strict HSPU (Varied)

Record total number of strict handstand push ups accumulated.

Strict Pull Up (Varied)

Record Total Strict Pull Ups Accumulated

Ring Dips (Varied)

Rope Climb (Varied)

Mobility

2-3 Minutes Per Side/Stretch

–> Extended Scorpion w/ Twist

https://www.youtube.com/watch?v=tr_3bJ_yyEk

–> That sprawl stretch thingy from MoveU

https://www.instagram.com/p/B2t44CXng-D/

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal Order of Assignments:

1: Class

2: Burpee/Rope Climb MetCon

3: Midline Conditioning

**In order to perform MetCon, the Midline Conditioning must also be performed. Prioritize Midline Conditioning.

CONDITIONING

Metcon (Time)

For Time:

15-12-9-6

–Burpee to Target

3-2-1

–Rope Climb

Gymnastics

Metcon (No Measure)

Midline Conditioning:

8 Rounds for Quality, Consistent Sets

A: LAX Rig Shoulder Only + Hip Only Swings

B: Wall Ball Toe to Bar Lift

Goal = Collect five sets of quality, consistent reps each movement.

EG:

8 Rounds

4 Shoulder + 4 Hip Only LAX Ball Swings

3 Wall Ball Leglift

**Reduce reps if unable to hold good position in later rounds.

**Wall Ball Toes to Bar Drill Technique Video

https://www.instagram.com/p/B3S33E6AVce/?igshid=1pj6elb9m1p9b

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