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CrossFit Golden: Thursday 4.21.16

20
Apr

CrossFit Golden: Thursday 4.21.16

 CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

Mobility- 5:30-7:00pm

HudsonWelcome

Please join us in welcoming yet another member to CFG, Hudson. Glad to have you here!

 

Skill/Conditioning 1

“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

We did this back on 1/21/16, if you’d like to reference your notes from that day.

The folks who should worry about “scoring” this, should those who have the skills to perform most of the movements. Otherwise, view this as a great opportunity to improve skills and practice more advanced modifications.

Modifications:
Muscle-Ups- 3 Pull-Ups or Ring Rows and 3 Dips, Low Ring Muscle-Up Transition Drills
Pistols- Unweighted Pistols, Pistols to Bench or using Band/Rig for support, OR Box Pistols!
HSPU- Kipping, Seated DB Press, Piked/Elevated Push-Up
Pull-Up- Light Kip, Light Bands, Ring Row if necessary

Conditioning 2
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

Find modifications where athlete can complete work each minute successfully with enough time to transition to the next station.

 

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