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  • CrossFit Aylesbury

August 4th, 2021


A) 4 sets:

10 Strict Pullups

20 Hollow Rocks


B) 30-20-10

Toes To Bar

15-10-5

Squat Cleans

(80/60kg -100/70kg -120/80kg)


Stimulus :

A) aim to complete gymnastics movements in 2-3 sets

B) Athletes should be able to perform 5+ reps on TTB and quick singles on Cleans


Scaling

A) Pullups – toe supported/banded

Hollow rocks – ‘tuck ups’

B) Toe To Eye level/Knee raises.

Weights: 70/50 – 80/60 - 90/70

60/40 – 70/50 – 80/60

50/35 – 60/42.5 – 70/50

(scale further as needed)


Time Cap : 15 mins


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