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Components

Metcon

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Workout

Monday, August 29th 2022

A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises bent over*
https://youtu.be/67jI0e8x2T8

B. Ring Muscle up skill practice
3 x 3-7 reps

Beginner:
-False grip ring row
-Floor Transition ring mu

Intermediate:
-Hips to rings: https://youtu.be/7stNokLb2Ts
-Box transition ring mu: https://youtu.be/spafzsIBzzI

Advanced:
-Towel ring mu (pinch between feet)

Gymnastics

A: Metcon (AMRAP - Rounds)

"Small Appollo"
Get to 30 RMU in as little sets as possible

TC: 15 min
Score: Number of sets

Scaling options
Beginner:
In as few sets as possible
30 Ring Rows
30 Bench Dips

Intermediate
In as few sets as possible
30 Band assisted Strict RMU dips (Seated) or 30 pull ups plus 30 ring dips

Perform:
"Apollo"
Get to 50 ring mu in as little sets as possible

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 mins
50 DU
8 TTB
1 Thruster 135/95lbs
50 DU
8 TTB
2 Thrusters

Continue adding one rep to the thrusters every round.

KG: 60/45 KG
TC: 10 min
Score: Rounds and Reps

Scaling Options
Beginner
Amrap 10 min
50 Single Unders
8 Hanging Knee Raise
Thrusters @45/35 lbs

Intermediate
Amrap 10 min
20-30 DUs
8 Toes to eye level
1 Thruster @95/65
20-30 DUs
8 Toes to eye level
2 Thursters

Perform:
GHDs instead of TTB

Extra Accessory

Metcon (Checkmark)

5 sets
20 sec DB iso lateral raise hold
20 Ballistic band pull aparts

Goal: Post test shoulder health

Ballistic band pull aparts
Band pull aparts but with speed. Let the force of the band drive your arms back to the start in order for you to overcome overspeed eccentrics in each rep.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, August 29, 2022

Male Clients

Stephen
Ford

5:30 AM CrossFit

13 Rounds

47 MU - Peform

Eli
Chambers

4:30 PM CrossFit

5 Rounds

9:23

Female Clients

Mirna
Slim

4:30 PM CrossFit

2 Rounds

Ring rows and box dips