WORKOUT OF THE DAY

Thursday, 10 October 2019

Interested in joining our November Elements group? It starts on 11/5. Sign up here to reserve a spot.

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

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Fall CrossFit Open is coming! Workout TBA every Thursday night. Both Friday evening classes will be the Open workouts. Regular programming for all other classes that day. But you may do the workouts on your own, with a judge that you supply, during our other classes. Register here if you’d like to officially participate, or just c’mon in and do the workouts!

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Part A:
Intensity
AMRAP 8
Ring Muscle-Up Ladder

Complete 1 rep unbroken.
Complete 2 reps unbroken
Complete 3 reps unbroken

Follow the same pattern until breaking.

Start back at 1 if you break.

Consistency
AMRAP 8
Bar Muscle-Up Ladder

Complete 1 rep unbroken.
Complete 2 reps unbroken
Complete 3 reps unbroken
Follow the same pattern until breaking.

Start back at 1 if you break.

Mechanics
AMRAP 8
Pull-up Ladder OR Ring Row Ladder

Complete 1 rep unbroken.
Complete 2 reps unbroken
Complete 3 reps unbroken
Follow the same pattern until breaking.

Start back at 1.

Part B:
Intensity
21 TTB
30 Alternating DB Hang Snatch (50/35)
15 TTB
20 Alternating DB Hang Snatch
9 TTB
10 Alternating DB Hang Snatch

Consistency
15 TTB
30 Alternating DB Hang Snatch (45/25)
10 TTB
20 Alternating DB Hang Snatch
5 TTB
10 Alternating DB Hang Snatch

Mechanics
15 KTE or Straight Leg Raise
30 Alternating DB Hang Snatch (25/15)
10 KTE or straight leg raise
20 Alternating DB Hang Snatch
5 KTE or straight leg raise
10 Alternating DB Hang Snatch

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Circuit Fit (630a/630p/730p)
4 Rounds
40 Air Squats
18 Pull Ups
14 Russian KBS
10 Push Ups
400m Run