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CrossFit — October 23, 2019

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10.23.19

Warm-up
400m Run Together
:30 Single Unders
:30 Jump Rope Running in Place
15 Jumping Double Taps
:30 Double Under Practice
10 Scap Pull Ups
10 Beat Swings
10 Ring Rows
5 Clean Grip Deadlifts
3 Hang Clean High Pulls
3 Clean High Pulls (shins)
3 Hang Power Cleans
3 Power Cleans (shins)
Bar Muscle Up Drill (Max reps)
3 Rounds
10 Floor Transitions
5 Hips to Bar/Bar Kips
3 Jumping Bar Muscle Ups

*Hips to Bar/Bar Kips should not be strung together. Perform as 5 singles, each time generating as much force as possible to achieve the biggest kip you can.
Metcon (Time)
5 Rounds for Time
8 Power Cleans 165/110
20 Russian Twists 45/35
50 Double Unders

*Rx+: 205/135
*Every tap counts on Russian Twists
*Scaled/Stimulus: Power Clean weight is heavy enough that you cannot easily touch and go the 5 reps, especially after the 1st round. Those still learning double unders should perform 40 reps or :45 of practice, whichever comes first each round. Those with no double under perform 40 single unders + 20 hip double taps.

Cool Down
Foam Roll Lats and Calves
Lacrosse Ball Shoulder/Scap Smash