CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

12-9-6-3

Romanian Deadlifts 95/65lbs

10 Bar Facing Burpees between each set

Strength

B: Deadlift (4-4-4-4)

Zero Bounce Deadlift 4×4

@70-80% of 1RM

Metcon

C: Metcon (Time)

4 Rounds, Alternating with a Partner

25/18 Calorie Row

25/20 Calorie Bike
Beginner: 18/12 Calorie Row (intensity over volume!)

We want the row to be an aggressive pace not so fast that you’re unable to push on the bike. These should not be recovery bikes!

Extra Credit

D: Metcon (Time)

For Time

18 Ring Muscle Ups

Rest 3:00

15 Ring Muscle Ups

Rest 3:00

12 Ring Muscle Ups
Working on getting your ring muscle up? Identify your weakness: pulling strength, transition technique, or dip strength and perform that for your accessory. (18-15-12 strict false grip ring pull ups with :05 hold at the top/18-15-12 banded ring transitions with dip/18-15-12 ring dips with :05 hold in bottom position)

Cool Down