CrossFit – Tue, Dec 13
Warm-up
Gymnastics
Metcon (Checkmark)
RMU Practice session
Ring Muscle up Drills
12-15 minutes
Scaling options:
Beginner:
Strict pull ups, 8 x 3
Intermediate:
Practice with coach
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
KG: 9/6, 60/45 KG
TC: 14 min
Score: Time
Scaling Options
Beginner
40-calorie row
30 Hanging Knee Raise
20 wall-ball shots, 10/8 lbs
15 power cleans 75/55 lb.
10 Ring Rows
Intermediate
60-calorie row
50 toes-to-eye level
40 wall-ball shots, 14/10 lbs
30 power cleans 95/65 lb.
10 feet assisted RMU
Perform
As written
Extra Accessory
Accessory (Checkmark)
3 sets
10 DB bicep curls (palm up)
10 Prone Ws
10/10 Tall kneeling side bend lat pulldown
A. General
3 sets
40 second Row
10 Banded Good Mornings
5 Scap pulls + 3 Beat swings
B. Mobility
Prone floor angel
5 reps, slow and controlled
Aim to reach as much height as possible with your arms
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific (Pre Metcon)
10/8 cal row
7 TTB (or scale)
6 wall balls
4 TNG power cleans
2 Ring mu or scale