Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Kipping

Max Kip/Butterfly Pul ...

Muscle-ups

Unbroken Muscle-Ups

Metcon

Settings

Workout

11August2017

Rebekah "The Tiger" Sillman

Warm-up

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Choose the level/skill you're working on & start keeping track. Our goal is alway to progress, but in the safest & educational way possible. Even if you're scaling a movements in the Metcon, it should be "Difficultly Achievable" & aways progressing (even in the slightest).

Lev1: Kipping (Technique Work)

Lev2: Max Kip/Butterfly Pull-Ups (AMRAP - Reps)

Max Kipping or Butterfly Pull-Ups w/o coming off the bar

Lev3: Muscle-ups (Technique/Skill Work)

Muscle-ups

Lev4: Unbroken Muscle-Ups (AMRAP - Reps)

Metcon

Metcon (3 Rounds for reps)

Three 5-minute rounds for max reps at each station:
(0:00-2:00) 400m run, then max Double Unders
(2:00-3:00) Shoulder to Overhead
(3:00-4:00) Pull-Ups
(4:00-5:00) Hang Squat Clean

Rest 3 minutes between rounds.

Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-35

Pull-Ups:
Rx+ Chest to Bar
Rx Pull-Up
Sc Ring Row (scaled should still be difficult)

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

Whiteboard:

Friday, August 11, 2017

Clients:

Clients

Carolyn
Johnson

6:00 AM CrossFit

2 x 5

Private

5:00 PM CrossFit

1 x 4