Monday Mayhem

Posted: 23rd January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)


Three sets for reps: Row/Pull-up (3 Rounds for reps)

Three sets for max reps against a 3-minute running clock:

Row 600/500 Meters

Pull-Ups x Max Reps

Rest 3 minutes

*Only score pull-ups each set.


Buy Out: ROMWOD stretches #1 (No Measure)

2 minutes Puppy Dog Pose

2 minutes Squat Hold

2 minutes Twisted Cross (each arm)

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