St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 11/27/2018

26
Nov

CrossFit 11/27/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Skill

Kipping Practice specific to T2B

(working on stringing consecutive reps together, focusing on the “lat pull” motion)

Anyone able to to 15+ consecutive T2B, practice with a medball between feet

Gymnastics

Toes-To-Bar (Max Consecutive)

10 min to perform 3 sets of consecutive T2B.

Score LOWEST set of consecutive reps. (goal is to strategize for a realistic number, then attempt to hit it again for 2 more sets)

No pendulum, no halting, etc.

Scale as needed to knees-2-chest or Knee raises but focus on making sure to implement the kipping motion

Ball-To-Bar (Max consecutive)

https://youtu.be/LGxDd4ACcDw
Rx+ variant

10 min to perform 3 sets of consecutive Ball-2-bars

Record lowest round reps and weight used

Metcon

5rft HC, PU (Time)

5RFT

15 Hang Squat Cleans 135/95

30 Push-ups

Cap: 18min

Int: 95/65

Push-ups to a plate

Beg: 65/45 Knee Push-ups

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