*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready!
Strength
3 Rounds of:
10 cal Bike
7-10 Chin Ups (supinated grip)
20 sec L-sit Hang (Accumulated if necessary)
Rx
3 Rounds of:
500m Row
7 Hang Power Cleans 135/95
12 Ball Slams 40/30
2 Rope Climbs
L2
Hang Power Cleans @ 115/75
L1
Hang Power Cleans @ 95/65
Laying-to-Standing Rope Pull Ups
Barbell
3 Sets of:
Windmills with 1 sec pause at end-range x 5/5
7 Sets of:
Snatch Balance 2 sec pause at bottom x 2 @ 60-75%
3 Sets of:
Bulgarian Split Squats x 8/8
Changing it up for the strength portion today. The focus is Chin Ups and the L-sit Hang but we decided to throw in some Biking in there to make it a little more fun. If 10 Chin Ups is easy for you, please add weights. The Chin Ups are supinated grip, meaning that your palms are facing you when you grab the bar. Ideally, do your L-sit Hang with a supinated grip as well. If you can go straight from the Chin Ups to the Hang, then do so. If you are unable to hold the L-sit Hang for the full 20 sec, take a rest and get back in the hold again until you accumulate 20 sec.
The MetCon tests a couple energy systems and skills. Aim for about a 15 minute completion time on this workout. This may be aggressive for some of you but we want you to keep the intensity high and practice short transitions between movements. For the Hang Power Cleans, try to hit these unbroken or in 2 sets if necessary. With the Open cycle coming up we will be seeing more opportunities to cycle the barbell so this will be a good baseline test.