WOD

09/02/2021- Virtual

By August 30, 2021 No Comments

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CrossFit SoChac – Virtual Training


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Warm-up

Warm-up (No Measure)


AMRAP x 7 MINUTES
100m Run
7 Up-Downs
7 Slam Ball Deadlifts
7 Slam Ball Curl to Press
7 Kip Swings

TEACH FALSE GRIP (SEE COACH NOTES)

Skill

Metcon (No Measure)


3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups

(No Measure)

Workout

Metcon (Time)


FOR TIME
400m Run
30 Slam Balls (20/15)
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run

(Score is Time)

RX+ (30/20)

RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up
RMU Option 3: False Grip Ring Row
Run — .75 mile Bike or 500/400m Row works for today. Look to keep the Cardio piece to 2:00 minutes.

Slam Balls — ground to shoulder or Russian Swings are also a good alternative today here.

Burpees — Up-Downs, Squat Jumps, or Box Jumps to get the same explosive drive.

Ring Muscle-Up — False Grip Ring Rows