WORKOUT OF THE DAY

Friday, 10 January 2020

Interested in joining and you haven’t done CrossFit before? We have a free class every Saturday at 11am. Just show up! There’s no need to sign up in advance.

Or email us here for a free consultation or to sign up for Private Elements!

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We’ll be adjusting the Circuit Fit schedule on Sundays, effective January 19 to reflect 8am and 9am classes! Open gym will run from 8 to 10am.

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Part A:
100m HSW for time
Every 10m – 5 ring dips

Time cap: 12 minutes

Options:

Intensity
Alternating EMOM 10
Min 1: 5-10′ HSW
Min 2: 3-5 Strict Ring Dips (turn out hands at top)

Consistency
Alternating EMOM
Min 1: 0:30 second wall facing HS Hold – shoulder taps
(wall walk into hold)
Min 2: Freestanding HS Kick-up practice (3-5 attempts)

Mechanics
3 -5 sets
1 wall walk into pike hold on wall for :30

Part B:
Intensity
21-15-9
Bar Muscle Ups
KB Snatch (2/1.5 pd)*
GHD sit-ups OR
Ab Mat situps (20/15#)

*KB Snatch from the hang

Consistency
9 Bar Muscle Ups
21 KB Snatch (1.5/1 pd)
21 Ab Mat sit-ups (20/15)
6 Bar Muscle Ups
15 KB Snatch
15 Ab Mat sit-ups
3 Bar Muscle Ups
9 KB Snatch
9 Ab Mat Sit-ups

Mechanics
15-12-9
Jumping Bar Muscle Ups
KB Snatch (1/.66 pd)
Ab Mat Situps (15/10)