CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

12-9-6-3

Ring Rows

Tall Box Jumps w/ a step down

Gymnastics

B: Pull-ups (EMOM x 5)

Review Hollow Swing/Kipping/Butterfly Kipping

then

EMOM 5

One small, easy set of pullups focusing on technique

Metcon

C: Metcon (3 Rounds for reps)

AMRAP 5:00 x3

100 Double Unders

AMRAP CTB Pull Ups

Rest 3:00
(Do not exceed 40 CTB per interval)

Focus on performing large sets of pull ups. The goal is not to accumulate max singles but to practice technique and connecting multiple reps.

Beginner: 50 Single Leg Single Unders/side followed by double under attempts until 3:00, then ring rows

Intermediate: 50 Double Unders (2:30 or less); Chin over bar pull ups

Advanced: Rx

Competitor: 150 DU

Extra Credit

D: Metcon (5 Rounds for reps)

Five 4 minute rounds

20 Overhead Squats 115/85lbs

30 GHD Sit Ups

Max Shuttle sprint 10m

Cool Down