Announcements

Gym Thanksgiving for anyone why would like to join Friday November 17th! No afternoon classes that night just come by, have fun, eat food!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Banded 7’s

-into-

3 sets:

4x50ft Shuttle Run

10 Step Ups

5 Shoulder Press (build-in weight)

10 Air Squats

Metcon (Time)

4 Rounds

400m Run

40 Air Squats

*Row Option: Row (500m/400m)

Ring Muscle Up Practice (No Measure)

Ring Muscle Up Practice!

Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.
Set up:

– Ring height is where the bottom of the rings measures in line with the top of the hip crease. Spacing should be about shoulder width.

– Use a false grip from the start and through the transition.

– Ideally, feet are placed directly underneath the rings while getting in the “Ugly position” and shooting the knees through with the hips and chest parallel to the ceiling.

– Focus on pulling the bottom of the chest/top of the stomach to the rings with hips staying in line and then driving the shoulders overtop into the catch with the chest facing down and shoulders resting on top of the rings.

– Actively squeeze the rings to your sides, press straight up to extension, and once lockout is reached, jump down to the floor.

Advanced: practice ring muscle-ups

Beginner/Alternative option:

3 sets:

10 Ring Rows

10 Bench Dips

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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Death By Endurance (No Measure)

Bike and Row

Part 1: Echo Bike Workout

6 Sets

12 Cal at RPE10

*Full recovery between sets.

Part 2: Row Workout

3x (900m at RPE5.5, 100m at RPE1)

-Rest 3 Min-

3x (450m at RPE5.5, 50m at RPE1)

Total: 4500m