CrossFit – Thu, Apr 3
Metcon Warm Up
Major Glory (Time)
Partner Throwdown!
*Partners will split rope climbs & deadlifts, then shuttle run together 😊
10 Rounds
4 Rope Climb (OR 12 Strict Pull Up)/split
6 Deadlift (315/205)/split
5 Shuttle Run (50ft)/ together
Scale:
10 Rounds
2 Rope Climb (OR 6 Strict Pull Up)
4 Deadlift (315/205) (OR 6 at 275/185)
4 Shuttle Run (50ft)
Back Rack Step Up + Bench Press + Weighted Pull Up (Weight)
*Do a set every 4 minutes.
4 Sets
6 Back Rack Box Step Up @7-8/10 RPE
3 Bench Press @70-80% 1RM Bench Press
3 Weighted Pull Up
*Score Bench Press weight. Log Back Rack Step Up and Weighted Pull Up weights in notes.
Mayhem Gymnastics/Optional (Checkmark)
10 Strict Ring Muscle Ups/ OR Strict Ring Rows
30 Strict Ring Dips
60 second Ring Support HOLD
Complete all reps before moving on to the next skill.
Crossover Symmetry Activation OR Banded 7s
Mayhem Hip Halo Activation
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Jog Shuttle Runs
15 Banded Good Morning
2 Foot Clamp Practice Reps
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
Warm up to workout weight w/1 Half Rope Climb after each weight increase.
Workout Prep
1 set (at workout pace):
1 Rope Climb
1 Deadlift (at workout weight)
1 Shuttle Run (50ft)