Skill/Technique
Toes to bar
EMOM x 12
1 – Lat Pull Ups, aka – kipping front levers
2 – Max effort (ME) T2B
3 – Planche Plank
Workout
12 min AMRAP
2-4-6-8..
Strict pull ups
3 Man makers (50/35)
**Starting things off with some gymnasty work, and this week it’s toes to bar. Yes, you’ll see this later in the week in a workout, and it’s not by coincidence. Practice something to get better at it, and then put it to use with other movements and an elevated heart rate. Repeat that process, and watch your overall fitness improve.
Speaking of overall fitness, we have some more gymnasty work in the workout in the form of strict pull ups. Again, no coincidene that we have these higher skill movements popping up as we had chest to bar (C2B) pull ups on Friday. This isn’t to punish you for what you can’t do, but to challenge to you find and use different scales of pull ups to improve on your current fitness level. If you regularly scale to ring rows, move your feet under the rig more, or elevate them on a box.
Additionally, the workout is read/completed as 2-3; 4-3; 6-3; 8-3; 10-3.. etc.. until 12 minutes is up.
**As a reminder — normal classes from 5AM through 4:30pm. We have the special Old City Total happening starting at 5:30pm.
Old City CrossFit Total
5:30-7pm
Push press 1RM
Power clean 1RM
Back squat 1RM
Max effort 500m row
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