CrossFit – Fri, Aug 21
General Warm-up
Snatch (6×3 @ 70-75%
Drop and reset between reps)
Drop and reset between reps)
25min Clock
Toes to Bar Capacity Test (AMRAP – Reps)
Choose the appropriate test for you:
Rx (84 reps)
21-18-15-12-9-6-3 Unbroken Toes to Bar
Rest as little as needed between sets to stay unbroken.
Intermediate 1 (63 reps)
18-15-12-9-6-3 Toes to Bar
Rest :45 between sets (sets do not need to be unbroken)
Intermediate 2 (45 reps)
15-12-9-6-3 Toes to Bar
Rest :45 between sets (sets do not need to be unbroken)
Beginner/Skill
AMRAP 6 minutes
Max Toes to Bar or Knee Raises
10 minute time cap on Rx and Intermediate options.
Record time/reps – this will be re-tested.
16 MIN CLOCK:
2 Rounds of
12 Burpees
10 jumping lunges
:30sec handstand hold
Then…
:15 OH Squat Hold + 3 OH squats
1:00 ankle MOB
:15 OH Squat Hold + 3 OH squats
1:00 banded lateral walks
:15 OH Squat Hold + 3 OH squats
1:00 Active Banded lat stretch
BB Warm-up (3-5min)