CrossFit – Tue, Jul 11
Tuesday WARM up
Hip Halo Warm-up
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
Pull-ups (Weighted Strict Chin Up (Supinated)
5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM
5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM
* Rest as needed between sets *
Scaling Options:
– Unweighted Strict Chin-up
– Assisted Banded Strict Chin-up
– Chin up negatives (control the descent as much as)
Front Squat (5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)
Tuesday Metcon (Time)
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
(KG conv: 22.5/15)
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
(KG conv: 22.5/15)
Time Cap 12mins
Tuesday Optional Extra
Assault Bike
24 Cals Harder (85-90%)
18 Cals Hardest (90%)
12 Cals Harder (85%)
18 Cals Hardest (90%)
24 Cals Harder (85%)
*Rest 1 Min Easy (Arms Only) between reps.
24 Cals Harder (85-90%)
18 Cals Hardest (90%)
12 Cals Harder (85%)
18 Cals Hardest (90%)
24 Cals Harder (85%)
*Rest 1 Min Easy (Arms Only) between reps.
Rich Froning Estimated Paces:
Assault Bike RPMs Pace
Hardest: 85-90 RPMs
Harder: 75-80 RPMs
Hard: 65-70 RPMs
Easy: 50-60 RPMs