CrossFit Black Storm – CrossFit Performance
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Warm-up
Shoulder Intensive Days for Gymnastics (No Measure)
400m Run/Row or .8 mile Bike
Then Two Rounds of:
10 Perfect Air Squats
10 Kips
10 Hollow Rocks
10 Scap Retractions from Hang
30 second Nose to Wall HS Hold
A: Weighted Pull-ups (Four Sets: 2-4 reps)
Four sets of:
Weighted Pull-Ups x 2-4 reps
Rest 60 seconds
L-Sit or plank x 30-60 second hold
Rest 60 seconds
*Advanced athletes do L-sit on rings, parelletes or hanging. if you cannot do this consecutively, accumulate the time.
**If you do not yet have body weight pull-up sub weighted pull-ups for banded pull-ups in sets of 5-6 reps
B: Metcon (Time)
Five rounds for time of:
10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
*scale as needed with jumping or banded pull-ups
B+: CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
This is the RX+ version for today. Must have muscle ups to choose this option.
ROMWOD (No Measure)
Cool Down with ROMWOD