“TRIFECTA”
Gymnastics
Skills
The bar and ring muscle ups
Note: Muscle ups are a skill. You might be far away from it but don’t let that stop you for working on it. All about skills transfer
10min EMOM alt min
1-2 rope climb or pegboards ascents
8 pistols
Note: Alternate each movement every minute. *Do not perform both in the same minute*
For time:
50 burpee pull ups
Note: For added challenge, perform chest to bar pull ups. If you can’t do a pull ups (yet!), perform a jumping pull up coming out of your burpees.
Weightlifting
5 sets
Snatch complex
1 snatch pull
1 hang squat snatch
1 snatch balance
2 overhead squats
5 sets
Clean and jerk complex
1 clean pull
1 hang squat clean
1 front squat
2 jerks
Note: Both complexes are meant to be lighter. Work on good position and technique. If you can’t or are not comfortable reracking the bar behind the neck for the snatch balance, perform 3 overhead squats instead.
Firebreathers
5 rounds for time:
400m run
15 box jumps overs 24/20
10 dumbbells squats 50/35
5 devils press 50/35
Note: BOoM!
CrossFit Games Open 20.3/18.4
For time:
21-15-9
Deadlifts 225/155
handstand push ups
Directly into
21-15-9
Deadlifts 315/205
50ft handstand walk
Timecap: 9min
Scaled/Health
For time:
21-15-9
Deadlifts 135/95
hand release push ups
Directly into
21-15-9
Deadlifts 185/125
50ft bear crawl
Timecap: 9min
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Conditioning
30 burpees AFAP
Weightlifting
Pendlay row 3×5
Gymnastics
Handstand walk practice 5min
Core
50 GHD sit ups
