01 Jun CrossFit – Thu, Jun 1

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

200m Jog

10 Prone PVC shoulder dislocates

20 sec Ring Support Hold

20 sec Hollow Hold

15 Straight Arm Lat Pull Down

5 Push Up to Down Dog

https://youtu.be/Gc0CNL5eOlE

Technique

Technique Thursday (Checkmark)

Strict Ring muscle ups

Progressions

False Grip:

– False grip ring rows

Transition:

– Strict ring muscle up pull downs

– Ring row muscle up

Strength:

– Band assisted string RMU

– Negative RMU, band assisted or self spotted / – Ring row muscle up negative

Metcon

0:00-10:00 (AMRAP – Rounds and Reps)

Run 1 mile (1.6km)

then

Max rounds of “Strict Nate”

2 Strict RMU

4 Strict HSPU

8 KBS 32/24kg

rest 2 minutes

12:00-18:00 (AMRAP – Rounds and Reps)

Run 800m

Max Round of “Strict Cindy”

5 Strict pull ups

10 Push-ups

15 Air squats
TC: 18 minutes

Score: Rounds and reps for each time windows

Intermediate

Run 1000m

2 Band assisted Strict RMU

4 Pike HSPU

8 KBS @ 24/16kg

—-

Run 800m

“Strict Cindy”

5 Band assisted Strict pull ups

7 push ups

15 air squats