29 Aug Monday, August 29th 2022
CrossFit Metric – CrossFit
Warm-up (No Measure)
A. General
200m Run
5 Inchworms
30 Jumping Jacks
7 Wall slides
10 No Push Burpees
10 Reverse Snow Angels
B. Ring Muscle up skill practice warm up
B1. 30 sec. Ring Support
B2. 7 Feet on the ground RMU
* https://youtu.be/y001018-p8A
Gymnastics
A: Metcon (AMRAP – Rounds)
Skill Practice
EMOM 10
M1- Ring Muscle Up
M2- Double Under Practice
Choose a rep scheme that allows for consistency
If you already have double under, practice triple under or DU Crossover.
Scaling options
Beginner:
Ring Support 10-30 sec.
https://youtu.be/kONbxg4kzkE
Intermediate
2-5 Band assisted Strict RMU (Seated)
https://youtu.be/alzyzScE-nI
**Black or red band only**
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 mins
50 DU
8 TTB
1 Thruster 135/95lbs
—
50 DU
8 TTB
2 Thrusters
Continue adding one rep to the thrusters every round.
KG: 60/45 KG
TC: 10 min
Score: Rounds and Reps
Scaling Options
Beginner
Amrap 10 min
50 Single Unders
8 Hanging Knee Raise
Thrusters @45/35 lbs
Intermediate
Amrap 10 min
20-30 DUs
8 Toes to eye level
1 Thruster @95/65
20-30 DUs
8 Toes to eye level
2 Thursters
Perform:
GHDs instead of TTB
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