Crossfit Oshawa – CrossFit

Ring Dips (6 x 10s + 10 reps)

6 sets

10 seconds Banded push-up Hold

10 Kipping Ring dips

Rest 60 seconds

Advanced Goal: Using this session as PAP (Post Activation Potentiation) Creating enough upper body contraction to transfer from the banded push-up iso hold to the kipping ring dips making the dips easier neurologically.

Beginner Goal: gaining strength in support position and pressing on dynamic plane

Metcon (AMRAP – Reps)


1. 6 Power Clean @ 225/155 lbs

2. 15/12 Cal Bike/Ski/Row/Run

3. 20 Wallball @ 30/20 lbs

4. 15/12 Cal Bike/Ski/Row/Run
This workout exemplifies our current phase training phase in a metcon format.

Advanced athletes should look to make every rep consistent throughout the entirety of this emom and beginners should focus on tension: Maintain tension during the turnover on the clean. For ultra beginners, focus on basic mechanics and coordination.

Metcon (No Measure)


Explosive rotational med ball throw on wall

5 x 10/side

Rest as needed