CrossFit SoCo – Competitor’s
A: Metcon (No Measure)
Strict Gymnastics
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows (1 Second Up, 5 Seconds Down)
These 6-minute windows of gymnastics work are designed to be completed AMRAP style, but for quality over speed
For Example: Once you finish the 2 strict ring muscle-ups, you’ll work back to the :20 Wall-Facing Handstand Hold
B: 1 Tempo Clean Pull + 1 Clean Pull (6 x 1+1)
1 Tempo Clean Pull
1 Clean Pulls
Tempo:
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd
These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean
Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’
C: Metcon (No Measure)
Class Low Tide