Carmine

2
Jul

Carmine

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5 (~10 reps of each):

DB Deadlift / Arm

Single Unders

Single Under Bellhops (Front to Back)

Single Under Skier Hops (Side to Side)

Single Under “Run in Place”

DB Swings / Arm

Single Under Left Leg

Single Under Right Leg

Single Under + Double Under or Double Unders

JUMP ROPE SCALING

• If you struggle with double unders, you have 3 main options:

1) Add single unders and double under attempts together each set.

2) Half double unders / half single unders

3) All single unders

Workout

Carmine (Time)

– RX –

For Time:

9 Muscle-ups

50 Double Unders

36 Single-Arm DB Power Cleans (50/35#)

40 Double Unders

7 Muscle-ups

30 Double Unders

28 Single-Arm DB Power Cleans

20 Double Unders

5 Muscle-ups

10 Double Unders

20 Single-Arm DB Power Cleans

– Both heads of the DB must touch the floor.

– Split the DB clean reps between each arm

– LEVEL 2 –

For Time:

3 Muscle-ups

50 Double Under Attempts

36 Single-Arm DB Power Cleans (35/25#)

40 Double Unders Attempts

2 Muscle-ups

30 Double Unders Attempts

28 Single-Arm DB Power Cleans

20 Double Unders Attempts

1 Muscle-ups

10 Double Unders Attempts

20 Single-Arm DB Power Cleans

– LEVEL 1 –

For Time:

9 Muscle-ups Floor Transitions

50 Single Unders

36 Single-Arm DB Power Cleans (25/15#)

40 Single Unders

7 Muscle-ups Floor Transitions

30 Single Unders

28 Single-Arm DB Power Cleans

20 Single Unders

5 Muscle-ups Floor Transitions

10 Single Unders

20 Single-Arm DB Power Cleans

Accessory

Metcon (No Measure)

On a 7:00 Clock:

Practice L Pull-ups

– Substitute assisted options as needed

Stretching

Metcon (No Measure)

3 Sets:

:30 Wrist Extension Stretch / Side

:30 Seated Bicep Stretch

:30 Upward Dog Stretch