Crossfit Oshawa – CrossFit

Gymnastics

On 1min x 12mins:

Min 1- 15/12 Cal Machine

Min 2- 1-2 Legless Rope Climb
We are introducing some Gymnastics Conditioning into the end of this program cycle before our deload next week. Our intentions are to gear up for our next cycle in the new year that will take what we have broken down in our current cycl and merge it into a balanced blended program for a short 4 week testing cycle.

Metcon (Time)

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

3 rounds of:

15 deadlifts

15 Burpee over the bar

3 rounds of:

5 Ring muscle-ups

5 cleans

Men: 135 lb.

Women: 95 lb.
Firstly, our pull will be gone after the rope climb conditioning. Hopefully this will allow us to focus and rely on the mechanics of the beat swing and hip efficiency in our gymnastics within the MetCon.

Today we have 3 back to back shorter couplets. The intention of small reps here is to work unbroken for the majority of the workout. Depending on the severity of the loading and how challenging that bar muscle up is, strategically, athletes should consider quick singles on the snatches and possibly the cleans as grip will be a major factor. It will be best for athletes to focus on one couplet at a time getting our work done safely, efficiently, boardering unbroken, and on to the next one.

This workout is intended to be fast and unbroken