CrossFit:
A.) 20min. EMOM:
Odd: 3 Jerks (climbing)
Even: 10 Pull-Ups
You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.
Some ADV Options:
1.) 15 Pull-Ups
2.) 10 Chest To Bar
3.) 3-5 Muscle Ups
4.) 5 Weighted Pull Ups
B.) Teams of 2:
15min. AMRAP:
5min. of MAX Cals on the Assault Bike or Rower
immediately into;
5min. of MAX reps 30ft Shuttle Runs
immediately into;
5min. of MAX Double Unders
You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don’t mess with whatever CrossFit throws at us tomorrow.
Cool Down:
200m Walk
Sweat:
A.) 15min. running clock…
1min. of Max Push Press 95/65lb bar
immediately into;
1min. of Max Pull-Ups or Ring Rows to failure
immediately into;
1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates)
Rest 90sec.
(Rest 4min.)
B.) Every 5min. x 3 Rounds:
18 Burpees
15 SDHP’s 95/65lb bar
Max Russian Twists with a 5lb. Plate in remaining time.
*Be sure to stop 20-30sec. before the next round on that last part.