Monday Mayhem

Posted: 27th June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Skill Session

Metcon (No Measure)

Every 2 minutes, for 12 minutes:

Minutes 1-2, 7-8: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension 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:

45-60 seconds of L-Sit or L-Sit Progression with Boxes

Metcon

Partner: Row/Burpee Box Jump Overs (Time)

In teams of two perform five rounds each for time:

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

*As soon as the Concept 2 is available, the next person may start

rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Your partner and you will have the same finish time.

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

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