CrossFit / Tue, Sep 2

DYNAMIC WARM-UP

3-5 sets:

10 PVC pass-throughs

5 false-grip ring rows

6 air squats

5 hand-elevated ring push-ups

SKILL WORK

EMOM 5:

1 false grip ring pull-up

1 false grip chest-to-ring pull-up

1 strict muscle-up

Workout

RX

3 rounds for time:

50 air squats

7 ring muscle-ups

10 hang power cleans (95/135 lb)

SCORE: TOTAL TIME/POST TO COMMENTS

INTERMEDIATE

3 rounds for time:

50 air squats

7 jumping muscle-ups or low-ring transitions

10 hang power cleans (75/115 lb)

SCORE: TOTAL TIME

BEGINNER

3 rounds for time:

30 air squats

10 ring rows

10 hang power cleans (35/45 lb)

SCORE: TOTAL TIME

INTENDED STIMULUS

• Gymnastics and weightlifting triplet

• Moderate load, high skill.

• 9:00-13:00 for most; advanced athletes may go sub-9:00, and some intermediate athletes may take up to 15:00.

• Air squats in 2:00 or less.

• Muscle-ups in 1-3 sets.

• Hang power cleans in 1-3 sets.

STRETCHING

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll lats/arm