Conditioning:
Gymnastics Cycle Week 6 - On the minute work and accessories
16 Min OTM
M1: 3 Ball Ups (or 3 x controlled lowers
M2: 3 Dragon Flags (6 second lower)
M3: 8 DB External Rotations (e side)
M4: 20sec Top of Ring Support
2 x 7 Min AMREPs
30/24 Calorie Echo Bike
15 Weighted Abmat Sit Up (22.5/15kg)
15m Deadball Bear Crawl (15/12kg)
Max Burpees onto a plate in the remaining time
1 minute rest between
*Score is total burpees minus any reps not completed in either AMREP.
Skill and Strength:
15 Min AMREP:
In an unbroken complex
[2 Strict Pull Ups + 3 Toes to Bar + Max Unbroken Bar Muscle Ups]
*The pull ups, toes toes to bar and Bar Muscle Ups must all be completed without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.
Modification Options:
1. Reduce Pull Ups and Toes to Bar Before
2. Break up the movements and come off the bar. A hips to bar + jumping Bar MU + Bar MU slow lower is the scale.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track
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