Thursday, September 22nd 2022

22. September 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

5 mins @increasing intensity

-Row or Bike

Every min complete:

2-4 burpees

B. Specific

Ring Muscle up progression

2 sets:

Beginner:

-5-8 False grip Ring rows

-5-8 Pause ring dips/Hand release push-ups

Intermediate:

-1 Ring mu negative as slow as possible

-3-5 Ring beat swings

Advanced:

-Snap back pull + Ring mu

3 + 1

C. Metcon Prep

50’ Farmers Carry

3 DB Deadlift + 3 DB Hip Hinge (Russian KB swing) + 3 DB hang cleans

Gymnastics

A: Metcon (AMRAP – Reps)

Part A

Max Ring MU (If you didn’t test week 1)

Part B

Progression 3

4 sets

Ring MU X%

Rest as little as possible between unbroken sets.
Max rep > 20 = 30%

Max rep 10-20 = 40%

Max rep 5-10 = 50%

Max rep < 5 = 10 reps Box or band Assisted TC: 13 min
Score: Reps

Scaling Options

Beginner

3 x 7 Ring Row

3 x 7 Bench Dips

Intermediate

Assisted Strict Muscle Up

Perform

As Written

Metcon

B: Metcon (Time)

4 Rounds for time

15 DB Deadlifts 2×50/35lbs

100ft Farmer Carry w/ DBs

15 DB Hang Cleans 2x 50/35lbs
TC: 12 min

Score: Time

Scaling Options

Beginner

4 Rounds

10 DB Deadlifts @ moderate

100ft Farmers Carry

10 DB Hang Cleans @moderate

Intermediate

4 Rounds

15 DB Deadlifts @ 35/25lbs

100ft DB Farmers Carry

15 DB Hang Cleans @ 35/25lbs

Perform

N/A

Extra Accessory

Metcon (Checkmark)

3 sets

8/8 Lying leg curls

Rest as needed

()

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