Tasty Tuesday

Posted: 24th October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit


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)

Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:

“Three sets, not for time, of:

Muscle-Ups x 3-5 reps

Handstand Walks x 5 Meters

Pistols x 3-5 reps each leg”


Tabata Mash-Up (AMRAP – Reps)

Tabata Mash-Up

Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:

American Kettlebell Swings (53/35)

Hand Release Push-Ups

Box Jump-Overs (24/20)

Burpee on to Plate (45 lbs)

Complete all 8 sets of one exercise before moving on to the next.


Buy Out: Ring Rows/Side Planks (No Measure)

Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

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