Throwdown Thursday

Posted: 23rd February 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 12 minutes (2 sets of each):

Station 1 – 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)

Station 2 – Handstand Walk x 10 meters

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

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds


Metcon (Time)

Three rounds for time of:

Run 400 Meters

10 Strict Handstand Push-Ups

15 Chest-to-Bar Pull-Ups

20 Alternating Pistols


Buy Out: SA Row/Hollow Rock Hold (No Measure)

Three sets of:

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest 30 seconds

Hollow Hold/Rock x 60 seconds

Rest 30 seconds

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