Westbound CrossFit - Coach Ryley
1730 - 10 of us
Warm Up
Line drills / Hinshaw warm up
Toes 2 Bar warm up
Gymnastics Skills
15 min for Quality:
10-8-6-4-2 Strict Toes to Bar
10-8-6-4-2 Jefferson Curl
20-16-12-8-4 L-sit Hold (seconds)
*Once you finish 2/2/4 go back to 10/10/20
Strict toes to bar was ugly. I would raise my knees and then draw up my pelvis for a little extra range of motion.
Jefferson curl was OK. I used a 15 pound dumbbell and had decent range, but poor articulation
L-sit was a knee tuck and I could go for about 5 seconds at a time
Got through 10-8-6 when time was called.
Conditioning
4 rounds for max reps
1:00 shuttle run (2 reps rewarded each time athletes touch the line to turn)
1:00 Toes to bar
1:00 Rest
Scoring: 4 points for each successful shuttle run, 25ft. Out and back. This is simply to balance the value of timing between toes to bar and running.
Intermediate: Hanging leg raise
Baseline: V Up or lying leg raise to rig/ KB
I wanted to do Toes to Bar to test for the OPEN. Ryley suggested 1 T2B, followed by 2 linked kipping hanging leg raise, followed by 1 T2B, etc. I still went with T2B singles.
Round 1 - 13 + 7 = 33
Round 2 - 12 + 8 = 32
Round 3 - 12 + 7 = 31
Round 4 - 12 + 7 = 31
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127 points
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