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Components
RIPCORD
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Monday - Southern Boom CrossFit
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday
Warm-up
Into…
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into…
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 - 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 - 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 14, 2021
Male Clients
Female Clients
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