CrossFit – Tue, Jun 27
Tuesday WARM up
Banded 7’s
-into-
3 sets:
30 sec Assault Bike
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
-into-
3 sets:
30 sec Assault Bike
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
Front Squat (5 sets x 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM)
Weighted Pull-ups (Weighted Strict Chin-Up (Supinated)
5 sets of 2 Strict Weighted Chin-ups @70% of 1RM
* Rest as needed between sets *
5 sets of 2 Strict Weighted Chin-ups @70% of 1RM
* Rest as needed between sets *
Scaling options:
* Unweighted Strict Chin-ups
* Banded strict chin-ups with a challenging band
* Chin up negatives (control the desc)
Tuesday Metcon (Time)
Mayhem Affiliate version of 2023 Semifinals Workout 2
Freedom (RX’d)
3 Sets:
3:00 Amrap
5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols
Max Burpee Box Jump Overs (30/24)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs
Alternative Option:
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs (24/20)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs