Crossfit Garage – CrossFit

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Skills

Use the first few minutes of class to discuss progressions and scaling options for todays movements and practice technique/positioning before the workout

Muscle-ups

Handstand Push-ups

Pistols

Metcon

AMRAP 15 (AMRAP – Rounds and Reps)

3 Bar Muscle-Ups

6 HSPU

9 Alternating Pistols
Scaling Options: (coaches advise)

BMU:

– kipping pull-ups

– C2B pull-ups

– dips

– strict pull-ups

HSPU:

– HS kick-ups

– HS hold

– HS pulses

– box pike push-ups

– seated DB press

Pistols:

– Narrow Air Squat

– Positive Pistol

– Pistol to bench

– Pistol to WB

– Elevated heel Pistol

Intended Response

Smaller sets of reps cues athletes to transition smoothly between movements, but 15 minute time domain is also a cue to find a good manageable pace for the duration as to not get gassed out early.

This is a high-skill workout therefore athletes should be advised to scale movements according to their individual athletic capacity to preserve the stimulus.

Goal: 8-15 rounds

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