CrossFit – Sat, Oct 21
Warm-Up
Warm-Up
3 ROUNDS
300/250m Row
7 Glute Bridge-Ups
7 RDL
7 Ring Row*
7 Kip Swing
*False Grip optional
Extended Warm-Up – All
EMOM x 8 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – :40 Gymnastics Practice**
*Start Light and build to workout weight.
**Gymnastics Options:
(Banded) Pull-Ups
Chest to Bars
Ring Muscle-Ups
(No Measure)
Workout – Performance
FOR TIME* (Time)
2000/1800m Row
60 Deadlifts (225/155)
20 Ring Muscle-Ups**
*Partition reps and movements as needed.
**Option for 60 Pull-Ups.
(Score is Time)
KG BB: (100/70)
Workout – Fitness
FOR TIME* (Time)
1600/1200m Row
60 Deadlifts (155/105)
30 Up-Down Pull-Ups**
*Partition reps and movements as needed.
**Option for 40 Pull-Ups.
(Score is Time)
KG BB: (70/47.5)
Optional Finisher
FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)