Main – CrossFit
Bring socks or leg protection for rope climbs!!
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
1. 5×5 Seated Box Jumps (max height)
2. EMOM 4minutes: 2-3 rope climbs.
Level 2&1: 1 Rope Climb
Split class as needed for this. Recommended to have two on rope at one time for larger class. People not rope climbing may start box jumps.
You must move quickly here. Coach may take away pieces/completely disregard this if necessary to save time.
Seated box jump: https://www.youtube.com/watch?v=lCUqbD0G4oI
3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
4: Clean + Push Jerk + Split Jerk (1x 2+1+1 @ 60%, 70%, 3×1+1+1 @75-80%, rest 90)
1x 2+1+1 @60%
1x 2+1+1 @70%
3x 1+1+1 @75-80%
Conditioning
Metcon (Time)
Complete the following at 70% intensity
2 rounds for time
30 cal Air Dyne
20 Alt. DB Snatches 70/55#
15 strict chinups
20 GHD Situps
30 Ring Pushups
100 Double Unders
Level 2&1:
-Find weight that is manageable for DB snatches
-Only level 4 may do GHD situps.
-There is a strict 20 minute time cap.
-If you dont have double unders, this will become a double under workout (AMRAP) for you until the time cap. Count the numer of reps you completed and count your score as 20:?? number of reps completed.
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