CrossFit – Thu, Mar 20
Deload Week: Time to recover from the Open. Decent volume in the Metcons this week, pull back where needed. Lifting will be below 80% on all strength movements.OPEN MAGIC! Congratulations to everyone who participated in this years Open. There is nothing like the feeling of the Open when those last couple minutes close in on a workout and our gym rallies around athletes to push them to the finish line. Thank you all who volunteered, judged and joined us for Friday Night Lights. Community Cup standing should be coming out soon to see what is next.
Metcon Warm Up
Aran Island (AMRAP – Rounds and Reps)
AMRAP 25
Partner Split 🙂
10 Bar Muscle Ups (OR 10 Burpee Pull Up)
(Ring Muscle Ups/ RX+)
20 Strict Handstand Push Ups
30 Shuttle Runs (50ft)
30 Pistols
Scaling Options:
Box/ Pike HSPU
One legged squats to box or bench/ OR Flamingos
5k Workout (OPTIONAL) (Checkmark)
1,000m at RPE3, 200m at RPE5
-Rest 90 seconds-
800m at RPE3, 200m at RPE5
-Rest 90 seconds-
600m at RPE3, 200m at RPE5
-Rest 90 seconds-
400m at RPE3, 200m at RPE5
-Rest 90 seconds-
200m at RPE3, 200m at RPE5
Movement Prep/Activation
2 Sets
1:00 Jog
10 Hanging Ring Scap Retractions
5 Ring Kip to Swing
3-5 Tempo Ring Dip (3 seconds down and no tempo coming up, use band if it helps you keep tempo)
:15 Handstand Hold into 1 SUPER Slow Negative Handstand Push Up
5 Lateral Box Step Up (high) (each side)
5 Pistols to Box (get progressively lower each set)
-Then-
Warm up to full workout movements