South Slope CrossFit – CrossFit
12 Minute QUALITY Work Clock
Goal = Approximately 50-55% of 1RM in each movement.
**Sets must be unbroken.
Deadlift (1 x Varied)
Bench Press (1 x Varied)
15 Minute QUALITY Work Clock
–Rounds of Consistent Reps
–Strict Handstand Push Ups
–Strict Pull Ups
–Strict Ring Dips
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)
2-3 Minutes Per Side/Stretch
–> Extended Scorpion w/ Twist
–> That sprawl stretch thingy from MoveU
NOT IN CLASS, ADDITIONAL ASSIGNMENTS
Ideal Order of Assignments:
2: Burpee/Rope Climb MetCon
3: Midline Conditioning
**In order to perform MetCon, the Midline Conditioning must also be performed. Prioritize Midline Conditioning.
–Burpee to Target
Metcon (No Measure)
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.
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