CrossFit Golden: Thursday 1.21.16

CrossFit Kids- 4:30pm

Mobility- 5:30-7:00pm (30 minute later start)

CrossFit Endurance- 5:30pm (at CFG)


Leslie w the strong lockout overhead!


Workout A.
“Gymnastics Challenge” (AMRAP – Reps)
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)

Score will be the following:
Reps of Muscle-Ups + Reps of Pistols (L = 1, R = 2) + Reps of HSPU + Reps of Pull-Ups + Seconds of L-Sit Hold (10 seconds = 10 reps)Modifications:
Muscle-Ups- 3 PUs/Rows + 3 Dips = 1
Pistols- Rig for support, or squat to object
HSPU- Seated DB Press (no negatives)
Pull-Ups- Bands or Ring Rows
L-Sit- Hanging Knee Raise (knees above waist) or Hollow Body Hold

Workout B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

Nothing to track today.
KB Swings- Don’t need to be Unbroken, but challenge yourself and go for 15 each round
BBJO- Keep moving!
TTB- Pike at waist, Hanging Knee Raise, Laying Leg Raise