Team work fun + Skill work! Today’s session is based on sprint style intervals and a combo of skills and weights. The first couple rounds will go by FAST. How well can you sustain a fast tempo when you start getting less rest? Pick your partner wisely, this could go off the rails quickly if they keep their pace you keep slowing down, they’ll get more rest and you’ll get less rest. That may be exactly what you deserve however! Have a great weekend.
Class fun:
“Under the bridge”
CrossFit warm up game (Under the bridge)
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5 minute AMRAP (Quality)
5 PVC Pass through
1 Wall Walk
5 KB Deadlift
5 moderate KB Swing
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3 sets of 5 Deadlift to build and find your workout weight.
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Skills with coach then WOD!
10:00 of skills and drills on hanging gymnastics.
- Kipping swings
- Kipping pull up
- Butterfly pull up
- Bar muscle up kips
- Hip to bar kips
- Bar muscle up attempts
- Practice at cycling bar muscle ups (linking them together)
- Banded bar muscle up
- Spend time selecting appropriate scales for the workout
RXConditioning
1 Wall Walk
2 Bar muscle up
3 Deadlift (225/155lb.)
9 KB Swings (53/35lb.)
30:00 AMRAP
Intermediate:
1 Wall Walk
2 Bar muscle up (jumping or banded)
3 Deadlift (185/125lb.)
9 KB Swings (53/35lb.)
30:00 AMRAP
Baseline:
1 Wall Walk
2 Burpee + Pull Up
3 Deadlift (135/95lb.)
9 KB Swings (35/20lb.)
30:00 AMRAP
In teams of 2, execute a full round as 1 teammate rests then tap them in to do the same. Challenge yourself with skill selection and loading, then understand if this workout looks pretty “easy” to you as RX’d, show us the speed! How fast can you start? And how fast can you stay?
