Announcement: Last week in this cycle. Monday 1/3: toes to bar and interval, Tuesday 1/4: 1RM clean and jerk, Wednesday 1/5: pushing challenge re-test, Thursday 1/6: aerobic capacity, Friday 1/7: light snatch EMOM, Saturday 1/8: crossfit total

Warm up

3 rounds:

10 kipping swings

8 empty BB overhead squats

6 cal ski

Gymnastics – toes-to-bar skills

2 Rounds

4 Reps of 3 sec UP Tempo Strict-to-Bar (1 sec down)

4 Reps of 3 sec DOWN Tempo Strict-to-Bar (1 sec up)

— rest 2 min after the 2 rounds

Then, 4 rounds of max effort:

Kipping Toes-to-bar in 15 sec – resting 30 sec before the next round

Interval training

24 min AMRAP:

10 toes-to-bar

10/8 cal row

8 toes-to-bar

10 power snatches 95/65 lbs

6 toes-to-bar

— rest 90 sec between rounds

** the goal is to minimize transitions and the rest between movements, and to recover during the built-in 90s rest

EVF360

Part A

2 Rounds

4 Reps of 3 sec UP Tempo Strict-to-Bar (1 sec down)

4 Reps of 3 sec DOWN Tempo Strict-to-Bar (1 sec up)

— rest 2 min after the 2 rounds

Then, 4 rounds of max effort:

Kipping Toes-to-bar in 15 sec – resting 30 sec before the next round

Part B

24 min AMRAP:

10 toes-to-bar / V-ups

10/8 cal row

8 toes-to-bar / V-ups

10 alternating DB snatches 50/35 lbs

6 toes-to-bar / V-ups

— rest 60 sec between rounds

** the goal is to minimize transitions and the rest between movements, and to recover during the built-in minute rest