CrossFit – Tue, Apr 22
Metcon Warm Up
Royal Tenenbaum (Time)
For Time:
7-5-3
Wall Facing Strict Handstand Push Up
1-1-1
Legless Rope Climb
-rest 3 minutes-
For Time:
9-6-3
Strict Handstand Push Up
3-2-1
Rope Climb (no jump)
-rest 3 minutes-
For Time:
15-12-9
Kipping Handstand Push Up
5-3-1
Rope Climb
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time each set: sub 3 minutes
• *Time Cap each set: 5 minutes
Jerk+ Tall Jerk+Jerk+ Jerk Balance + Jerk (Weight)
*Do a set every 3 minutes.
4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10RPE
Mayhem Gymnastics (Optional)
2 Sets
5 Strict Ring Muscle Ups
– rest 60 seconds –
25 Russian Push Ups
– rest 60 seconds –
15 Strict Ring Dips
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
6:00 moving through:
1:00 Ski OR Row (easy-moderate)
:15 Free Handstand Hold OR :30 Handstand Hold
:30 Dead Hang from Pull Up Bar
-Then-
Warm up to workout movements.
3. Workout Prep
1 set (at workout pace):
2 Wall Facing Strict Handstand Push Up
1 Half Legless Rope Climb
2 Strict Handstand Push Up
1 Half Rope Climb (no jump)
2 Kipping Handstand Push Up
1 Half Rope Climb