WEDNESDAY CROSSFIT

Steel Edge CrossFit – CROSSFIT

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Warm-up

12 min

Warm-up (No Measure)

Warm Up:

400m run

Mobility: Lats, hamstrings, midline

TTB: X2

10 Tension swings

5. Knees to chest/ elbows

3. TTB

Gymnastics

0:00,2:00,4;00,6:00,8:00,10:00,12:00

Toes-To-Bar (7x 5 Strict TTB + 5-10 TTB)

*Aim to complete complex

unbroken

Gymnastics Brief:

Our gymnastics session today will be focussing on the TTB under fatigue. We will fatigue the midline by performing a set of strict TTB or strict knees to chest. Dropping, resetting, we will then move into a set anywhere

between 5-10 reps of a kipping TTB. Aim to be consistent throughout with the volume of kipping reps.

Metcon

For Time (22 min cap)

Metcon (Time)

800m Run

21 Ring Muscle Ups

800m Run

15 Ring Muscle Ups

800m Run

9 Ring Muscle Ups

SCALE:

Run: Row, bike, ski

Muscle Up: Bar, Volume, ring dips and pull

ups, push ups and ring rows
WOD Stimulus:

This will be an interesting workout with the midline non existent after our TTB work. Athletes will have to scale down the volume of muscle ups considerably. Of course these are going to be broken up, however we want

to avoid athletes just completing single reps or 2s-3s. If this is the case work to 15-12-9 or 12-9-6 something that is achievable at good pace in a number of sets.

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