Workout of the Day
PARTNER METCON
4 Rounds (2ea)
10 Kipping Pull Ups
20 Double Unders
10 Thrusters (95/65/45#)
4 Rounds (2ea)
8 Chest to Bar Pull Ups
20 Double Unders
8 Thrusters (115/75/55#)
4 Rounds (2ea)
6 Bar Muscle Ups
20 Double Unders
6 Thrusters (135/85/65#)
Notes
Intent < 22 min.
Partners alternate full rounds of work. In each section, each partner does 2 rounds, adding up to 4 total as a team.
In this workout, the gymnastics get more advanced and the barbell weight increases as fatigue accumulates. Choose variations that will progressively challenge you, appropriate to your skill level and tolerances today!
Gymnastics: Pick 3 movements along the list below. If you prefer, you could also just stick with one skill you are aiming to build your efficiency on (for example: chin over bar kipping pull-ups).
Ring Rows
Jumping Pull Ups
Band Assisted Strict Pull Ups
Strict Pull Ups
Kipping Pull Ups
Strict Chest to Bar Pull Ups
Kipping CTB Pull Ups
Bar Muscle Ups
DU Scaling:
A. 20 sec practice/round
B. 30 Single Unders
Thrusters: Choose progressively heavier loading for each section that you can complete in 1-2 sets.
CrossFit Group Class Programming Template (WK7/8)
Marissa trucking through last Saturdays AMRAP Chipper
FRANTASY LAND
Need some fitsporation for Saturday’s workout? Check out these two meat robots, Rich Froning and James Hobart take on “Frantasy Land”
For time:
21-15-9 reps of:
95-lb. thrusters
Pull-ups
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups
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