Monday Mayhem

Posted: 29th February 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Gymnasty Warm-Up (No Measure)

Jog 100 m forward and backwards

10 Ring Rows

10 Ring Dips

10 Squats

10 Lunges

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

2 Muscle-Ups

2 Pistols each leg

2 Strict HSPU

2 Strict Supinated CTB pull-up

10-20 sec L-Sit hold on Floor

Metcon

Metcon (No Measure)

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4 & 9-10 : Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6 & 11-12 :

Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (70/53)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

*Score total reps completed, excluding the row.

*Must complete all reps to be Rx (including row). Your score will be 222 if completed.

Buy-Out

Buy Out: Supine Ring Row/Farmer Carry (No Measure)

Every minute, on the minute, for 6 minutes:

Minute 1 – 5-6 Supine Ring Rows @ 5112

Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

Comments are closed.