South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Shuttle-run warm-up | 5:00

1 set:

Skipping

High knees

Butt kickers

Karaoke

Shuttle run, slow

Shuttle run, moderate

Shuttle run, fast

– 25 ft down and back for each movement.

251102 (5 Rounds for reps)

– RX –

On a 2:00 clock:

20 alternating DB hang clean to overheads (35/50 lb)

5 shuttle runs

Max bar muscle-ups

2:00 rest

On a 2:00 clock:

16 alternating DB hang clean to overheads

5 shuttle runs

Max bar muscle-ups

2:00 rest

On a 2:00 clock:

12 alternating DB hang clean to overheads

5 shuttle runs

Max bar muscle-ups

2:00 rest

On a 2:00 clock:

8 alternating DB hang clean to overheads

5 shuttle runs

Max bar muscle-ups

2:00 rest

On a 2:00 clock:

4 alternating DB hang clean to overheads

5 shuttle runs

Max bar muscle-ups

– 1 shuttle run is 25 ft down and back.

– INTERMEDIATE –

On a 2:00 clock:

20 alternating DB hang clean to overheads (20/35 lb)

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

16 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

12 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

8 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

4 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

– 1 shuttle run is 25 ft down and back.

– BEGINNER –

5 sets of:

On a 2:00 clock:

10 alternating DB hang clean to overheads (10/15 lb)

3 shuttle runs

10 ring rows

2:00 rest

– 1 shuttle run is 25 ft down and back.

– MASTERS 55+ –

On a 2:00 clock:

20 alternating DB hang clean to overheads (20/35 lb)

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

16 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

12 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

8 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:

4 alternating DB hang clean to overheads

5 shuttle runs

Max chest-to-bar pull-ups

– 1 shuttle run is 25 ft down and back.

– If you can perform bar muscle-ups, do so in place of the chest-to-bar pull-ups.

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

30 GHD or partner glute-hamstring raises

Stretching (Checkmark)

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch

– AT-HOME – (5 Rounds for reps)

– AT-HOME –

On a 2:00 clock:

20 alternating DB hang clean to overheads (35/50 lb)

5 shuttle runs

Max burpees

2:00 rest

On a 2:00 clock:

16 alternating DB hang clean to overheads

5 shuttle runs

Max burpees

2:00 rest

On a 2:00 clock:

12 alternating DB hang clean to overheads

5 shuttle runs

Max burpees

2:00 rest

On a 2:00 clock:

8 alternating DB hang clean to overheads

5 shuttle runs

Max burpees

2:00 rest

On a 2:00 clock:

4 alternating DB hang clean to overheads

5 shuttle runs

Max burpees

– 1 shuttle run is 25 ft down and back.

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