Throwdown Thursday

Posted: 25th January 2018 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit


Gymnasty Warm-Up #2 (No Measure)

100 Single Unders

10 Ring Rows

10 Ring Dips

30 second Squat Hold

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

30 second Handstand Hold


Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

(goal is to establish a 3-RM by your fourth set)

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)


Metcon (5 Rounds for reps)

Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds


Buy Out: Crossover Bands (No Measure)

3 rounds:

-Row x 10

-Reverse Fly x 10

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