9/19/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Gymnastics

Practice ring and bar muscle up progressions:

Practice ring support holds, ring dips, and ring pull ups

Low ring muscle ups, jumping and banded bar muscle ups etc

Practice double under technique as well!

Muscle-ups (Practice)

Bar Muscle-ups (Practice)

Metcon

If repeating Masters 55+ or 55+ scaled, please add that in to record your score.

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes
enter 14 minutes and your number of reps in the comments

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Compensation

Calf stretch

Accumulate 50 banded pull aparts

20 reverse snow angels

Scorpion

Dying Warrior