CrossFit – Fri, Aug 22
Strength Warm up
Incline Wide Grip Bench Press (Weight)
*Do a set every 2 minutes.
4 Sets
10 Incline Wide Grip Bench Press @8/10 RPE
Metcon Warm Up
1. Movement Prep/Activaiton
2 Sets
1:00 Row (increasing pace)
10 Kip to Swing
10 Box Dip
:30 Handstand Hold OR :15 Free Handstand Hold
-Then-
Warm up to workout movements.
1. Workout Prep
1 Set (at workout pace)
200m Row
3 Bar Muscle Ups
15ft Handstand Walk
Pit Now (5 Rounds for reps)
5 Sets (1 set every 4:30)
500m Row
7 Bar Muscle Ups
25ft Handstand Walk (cap at 1 minute)
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: sub 3:30
• Time Cap: 4 minutes
Gymnastics (Checkmark)
For time (7 minute time cap)
Accumulate 75 Freestanding Handstand Shoulder Taps
*Every time you come down, complete 20 Crossover Jump Ropes
** You must be able to do at least 10 Freestanding Shoulder Taps in a row to do this workout as RX
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)