Posted on Sep 8, 2019

CrossFit StKilda Workout Of The Day 09/09/19

Prep (5min)
10 Shoulder dislocates
6 Flip dogs
6 MU feet on floor transitions on rings
10 Box scap shrugs/rings

A. 15sec on 15sec off (5min)
10 Rounds alt with a partner
False Grip Dead Hang
L-sit (Box/Bar/Rings/KB)

B. EMOM x 8 – Ring Muscle Up
Adv 1-5 Ring Muscle Ups
Int 2 Strict False Grip Ring Pull Ups + 2 Ring Dips
Beg Alternating minutes (4 of each movement)
M1/3/5/7..3 Alpine Rows (3 each side)
M2/4/6/8…6 Hand Release Push Ups

C. For time;
60 Single Arm DB Shoulder to Overhead 30/22.5kg
(30L/30R Can split anyway)
Every break perform 2 Wall climbs
10min Time Cap

Rest 5min

D. 10 Rounds alt with a partner (10 rounds each)
15s On/15s Off
Max Deadballs over shoulder
Should be aiming for consistent rounds*

*Penalties apply when your score drops
Eg Aim is 6 + reps every round.
Drop 1-3reps 10 Cal Air bike
Drop 3-6reps 10 Cal Air bike + 60sec UB bar hang
Drop 6+Reps 10 Cal Air bike + 60sec UB bar hang + 60sec plank hold

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