CrossFit Factory Square – CrossFit
Metcon (AMRAP – Reps)
E.M.O.M x 16 minutes
0-1 3 TTB + 6 CHTB Pull Ups
1-2 3-6 Ring Dips
The first minute of exercises is meant to be done with out breaking it up, work on smooth mechanics of the kip an solid transition from TTB right into CHTB Pull ups. For modifying this have the athlete work on knees to elbows or hanging knee raises into a kip chin over bar pull up or work on the kipping swing it self.
On the next minute work on good lock out at the top of the ring dips an proper shoulder to ring depth. For newer athletes have them work on getting comfortable with the lock on the ring and a controlled decent, or use a band.
Metcon (AMRAP – Rounds and Reps)
10 Minute A.M.R.A.P.
20 Push Ups
30 Db Alt. Snatch 50/35
Work on switching the db in the lock out over head, touch an go the reps on the dbs as long as possible. its 15 reps per arm to make a total of 30. For modifying the push ups use a rack with a bb at a set height for the newer athletes working on getting push ups, also have them use a weight that shows good understanding how to use the legs to power the db from ground to over head in one continuous movement. (avoid the curl to press)