Industrial Athletics – CrossFit
March is here and we are ready for some Spring. Since we are consumed by the Open this month, our gymnastics movement will be various skills throughout the month. Today is a great example of some strength work you can do for Toes to Bar.
Toes to bar Practice (10)
Partner:
3x
1. 10 Around the World
2. 10 Target Practice
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min:
1 Strict Pullups
2 Pushups
3 Squats
…
2 Strict Pullups
4 Pushups
3 Squats
…
3 Strict Pullups
6 Pushups
9 Squats
and so on
(if proficient with pullups: start at 5, 10, 15)
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
1 Kipping Pullup
2 Pushups
3 Squats
…
2 Kipping Pullups
4 Pushups
3 Squats
…
3 Kipping Pullups
6 Pushups
9 Squats
and so on
Brass:
AMRAP 12 Min:
1 Strict Banded Pullup
2 Pushups
3 Squats
…
2 Strict Banded Pullups
4 Pushups
3 Squats
…
3 Strict Banded Pullups
6 Pushups
9 Squats
and so on
Bronze:
AMRAP 12 Min:
1 Ring Row
2 Pushups
3 Squats
…
2 Ring Rows
4 Pushups
3 Squats
…
3 Ring Rows
6 Pushups
9 Squats
and so on