CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

EMOM 8:00

16 Lunges

3 Strict Pull Ups

*Both in the same minute*


B: Muscle-ups

Beginners: Learn leg assisted muscle up transition drill then EMOM 8, alternating between 5 Leg Assisted Muscle Up Transitions and 5 Strict Ring Dips

Intermediate: Practice hollow swing position, hips to rings, banded transition drills, and possibly assisted muscle ups with a spotter

Advanced: Warmup/Demo time. Suggested warm up: 2 rounds of :10 bottom of dip hold, 3-5 C2B Pullups. You may also help out with demonstrating the movement.


C: Metcon (5 Rounds for reps)

Five 5:00 Rounds

15 Sumo Deadlift High Pulls 95/65lbs

15 Thrusters 95/65lbs

Max Reps Muscle Ups (Ring)

No Rest
Beginner: 65/45; Burpee Strict Pull Ups

Intermediate: 80/55; Challenging Ring Rows in sets of 3 or Banded Ring Transition Drill

Advanced: Rx

Extra Credit

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Row 10/7 Calories

5 Strict HSPU

Rest :30

Cool Down