Boulder CrossFit – CrossFit

Gymnastics Skill Work (No Measure)

Bar Muscle-Up Progression

Legless Rope Climb Progression

“Shoryuken” (Time)

For Time:

5 Sets

5 Bar Muscle-Ups

15 Single Dumbbell Step Overs

1 Legless Rope Climb

9 Handstand Push-Ups

Dumbbell: 50/35lb, 30/20lb

Box: 24/20”

Rope Climb : 15ft Target

Goal: 11:00-15:00

Time CAp: 20 minutes

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in around 2:00-2:30

Secondary Objective: Unbroken Bar Muscle-Ups

“Optional Accessory” (No Measure)

For Quality:

6 Rounds (12:00 Clock)

:40 On/:20 Off

Station 1 – Strict Toes to Bar

Station 2 – Supine Chinese Plank Marching

Keep the toes to bar quality and strict, you do not need to go unbroken in any working window.