CrossFit Fresno – CrossFit

Please stay hydrated this week and monitor how you feel with increased temperatures. Summer is here!

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Skill

Skill/warm up; work on kipping drills, or add in warm up if necessary

Gymnastics

Superset A1 and A2

A1: Weighted Strict Pull-Ups (1RM)

5 Working Sets

Working up to a heavy single rep.

Rest 30 sec

F: Ring Rows; max reps unbroken @1010 tempo

P: Working up to a tough single weighted rep; max rep bwt strict (if you cannot do this, switch to ring rows)

S: 1RM Strict Weighted Chest to Bar Pull Up

A2: Strict Ring Dips (1RM)

5 Working Sets

Working up to a tough single rep

Rest 60 sec

F: Max rep Push Ups unbroken @1010 tempo

P: Working up to tough single Weighted Strict Ring Dip, or max rep bodyweight ring dips

S: Working up to tough single rep Weighted Strict Ring Dip

Metcon

B: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

400m Run

15 Pull-Ups

20 Wall Balls 20/14# – 10′ Target

If on the run during time cap, finish and count as 1 rep.
Modifications:

F: 15 Jumping Pull-Ups + 15 Wall Balls (adjust weight as needed)

P: As Rx

S: 7/5 Ring Muscle Ups + 20 Unbroken Wall Balls