CrossFit – Tue, Jun 3
500/450m Row
—
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpion Stretch
:30/:30 Samson Lunge Stretch
3 Sets: For Quality
:30 Jump Rope
:15 Ring Support Hold
:10 Bottom Of Dip Hold
6 Inchworm Push-Ups
10 Hollow Rocks
For Time:
Buy-In: 1000/900m Row
Directly Into…
5 Rounds
6/4 Ring Muscle-Ups
18 V-Ups
72 Double Unders
Directly into..
Cash-Out: 500/450m Row
Goal: Complete between 15-18 minutes
Time Cap: 25min
Stimulus: High-skill / Midline Stamina
RPE: 8.5/10
Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set
Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Level 2:
8 Burpee Chest to Bar Pull-Ups
18 V-Ups
54 Double Unders
Level 1:
For Time:
Buy-In: 800/700m row
Directly Into…
5 Rounds
8 Burpee Jumping Pull-Ups
18 Abmat Sit-Ups
90 Single Unders
Directly into..
Cash-Out: 400/350m Row
Masters 55+:
8 Burpee Pull-Ups
18 Alternating V-Ups
54 Double Unders
Competitor:
5 Rounds
7/5 Ring Muscle-Ups
20 GHD Sit-Ups
90 Double Unders
Travel / Hotel:
For Time:
Buy-In: 1000m Run
Directly Into…
5 Rounds
8 Burpee Pull-Ups
18 V-Ups
72 Double Unders
Directly into..
Cash-Out: 500m Run
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
For Quality:
5 Rounds (12:30 Clock)
30 Seconds – GHD Weighted Russian Twist
-rest :10-
30 Seconds – Side Plank, Right
-rest :10-
30 Seconds – Side Plank, Left
-rest :40-
Hold a light medball for the GHD Russian twists.
