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  • CrossFit AMRAP

Saturday, August 29th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Gymnastic Complex

3 Sets:

1 Bar Muscle-Ups

2 Pull-Ups

3 CTB Pull-Ups

2 Pull-Ups

1 Bar Muscle-Ups

Rest as needed between sets.


Notes:

  • This opening piece will challenge your ability to stay attached to the bar.

  • If we can, we want to try and complete these sets as one big complex.

  • Our grip will be challenged here as well as our pulling capacity.

  • Most of us will need approx. 2-3 minutes of rest between sets to recover.

MOVEMENT FOCUS

BAR MUSCLE-UP

  • Be patient during your hollow press down before attempting to go over the bar.

  • The most common failed fault is an early pull on the bar.


SUBS

BAR MUSCLE-UP

  • Jumping Bar Muscle-up Off Box

  • Banded Bar Muscle-up


CHEST TO BAR PULL-UP

  • Banded Strict Chest To Bar Pull-up

  • Chin Over Bar Pull-up


PULL-UP

  • Ring Row

  • Banded Strict Pull-up

WOD:

For Time:

1 Mile Run

50 Toes to Bar

30 Power Snatches 115/85


GOAL: 12:00 - 23:00



SUBS

RUN

  • 2,000 Meter Row

  • 100/75 Calorie Echo Bike

SWEATFEST

5 Rounds For Time:

15 Cal Bike/Row 250m/Run 200m

18 Alt DB Snatches

15 Hand Release Push Ups

12 DB Box Step Overs 


*25:00 Time Cap

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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