Monday Mayhem

Posted: 27th February 2017 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)

A.

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression 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: 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 – 15/10 Calories of Assault Bike

Minute 2 – 15 Russian Kettlebell Swings (70/53)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups

Rx = score of 312/282

Buy-Out

Tabata Planks (No Measure)

Tabata Planks

8 Rrounds

20 sec work/20 sec rest

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