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February 1st, 2023

CrossFit Aylesbury

A) OMEM x 15

1 – max rep unbroken strict Pullup

2 – max rep unbroken strict HSPU

3 – 10 Pistol


Stimulus: Athletes should aim for 5+ reps on Pullup/HSPU

Scaling: Banded pullup. HSPU> riser>Pike pushup>push up> kneeling push up. Self supported pistol.


B) 14min AMRAP:

20 DB Snatch (1x22.5/15)

20 Over box Jump (24/20”)

20 Wallballs (9/6)


Stimulus: Athletes should be able to complete 10+ reps unbroken

Scaling: Reduce load as needed, step up onto box


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