CrossFit
Warmup/Preparation – 15 min
3 Round of 1min Each (Bike, Row, Skip)
+
20 Scap Pull-ups/20 Scap Pushups
Skill – 15 min
(1): 2 sets: 10 crab sliders, 5 perfect pushups, 6 x 2 Ring Dip (or jump + negative), S/L Kipping Ring Dip 3×5
(2): 2 sets: 1 Wall Walk + 5 sec hold, 5 donkey kicks, 6 sets: 10 sec 1/2 Pike off Box Handstand Hold w/ spotter lift, Teddy Bear + leg lifts 3×3
(3) 2 sets: 5 Beat Swings + 5 Jumping Pullups w/ squeeze at top, 6 sets: 2 Strict Pullup (or jump + negative), Spotted Kipping Pullups 3×3
Conditioning – 20 min
6 Rounds For Time:
13 Thrusters (95/65)
14 Pull-ups
*15 min Cap
Consistency – (65/95)
Mechanics – Empty bar, Jumping Pullups (3″ below wrist)
Recovery – 10 min
Banded Lat Stretch 2 min/side
Forearm Barbell Smash 2 min/side
Bootcamp
Warmup/Preparation – 15 min
Same as CF
Skill – 15 min
Same as CF
Conditioning – 20 min
Same as CF
Recovery – 10 min
Same as CF
Pound Club
Primary – Thruster – build to a max thruster from a rack
Accessory – 3 x ME thrusters @50% of max
WOD – 12min EMOM 40s Asian abs/ 40s dips/ 40s DB flys
