Workout of the Day
GYMNASTICS
3 Rounds / 15:00 for Quality:
A1: Kipping Pull-ups
A2: 5e Log Roll Tuck-Up
A3: 5-8e ATG Split Squat
Version 1 (Novice)
(2x) Jumping Chin-Up + 1 sec lock-off
Version 2 (intermediate)
(3x) 2 Kip swings + pause kipping Pull-Up
Version 3 (advanced)
3-6 cycled Kipping Pull-Ups with 1 sec pause at top
Video example of 2 reps of each version.
METCON
5 Rounds for time of:
6 Chin-Ups
12 Alternating DB Snatches
36 Double Unders
Rest 1:00
Notes
6 Chin-Ups / 3-4 Chin-Ups / 6 Banded or Kipping / 8 Ring Rows
DB Snatch 50/35/20
36 Double Unders / 24 Double Unders / 12 Double Unders / 48 Single Unders
ASSISTANCE
DB/KB Shrugs
3×12-16
Notes
Hold the top and bottom of each rep for a 2 count
CrossFit Group Class Programming Template (WK5/8)
There are few things more rewarding than putting a heavy weight overhead.
Lost & Found Roundup
Another week, another batch of forgotten items, another artistic L&F layout by Aaron W. This week’s theme pays tribute to the greatest pro wrestling game in the history of planet earth. Scroll through the album below to see what ever happened to your lost water bottle.
