Tuesday CrossFit June 22

Had to workout on my own at home today. No power at the gym yet after the storm that went through on Sunday night. Hopefully they get it back today and we’ll be able to go tomorrow.

Look for the simplicity in what we call complicated.

  GENERAL WARM-UP (~12:00)

Shoulder Prep Warm-up

10 Arm circles front (start small and build to 10 full ROM)
10 Arm circles back (start small and build to 10 full ROM)
10 Side to side arm swings
10 Criss cross arm swings per side
10 Up and back arm swings
10 Air squats
5/5/5 PVC Pass through (5 wide, 5 medium, 5 narrow)
10 Reverse grip pass-through
20 Band pull aparts
10 Air squats
15 Scap retractions on bar
15 Ring rows
15 Box or bench dips


Pull-up Progression (3 Step) (~5:00)
5 Beat swings
2 sets of 5 beat swings + kip (straight arms)
5 Pull-up + push-away

Build-up (~5:00) Review movement options and choose those for the build-up.
1 Round
3 Pull-ups
6 Push-ups
9 Squats

  TRANSITION (~3:00)

Finalize movement options and set-up. Take care of any final workout prep.



Workout (~20:00)

“Cindy” AMRAP 20:00
5 Pull-ups (db bent over rows with 20# db set)
10 Push-ups (on knees)
15 Air Squats

*Compare to 8/15/17, 11/15/17, 6/3/19, 2/4/20.

Notes This is a low-skill gymnastics stamina test. Rounds should be quick in the beginning and may slow down around the 10:00 point. Top scores will be over 20 rounds. We encourage athletes that have the ability to perform the movements to attempt this workout as prescribed, even if scores will not be high. Ensure the range of motion standards are being met.

Pull-up *Band assisted pull-up *Supine barbell row *Reduce reps if the range of motion and consistency is lacking. Push-up *Box-assisted push-up/incline push-up today. Adjust the height of the surface to complete the reps. *Consider reducing reps if this movement leads to excessive rest periods or lack of range of motion.
Squats *Attempt as written. *Reduce reps to complete any one set in under 0:40. *Use an upright for assistance.

16 Reps


20:00 AMRAP
5 Truck rows or other row variation
10 Push-ups
15 Air squats



2 Sets *On each side
0:20 Couch stretch (elbow to foot)
0:20 Couch stretch (upright)
0:20 Couch stretch (reach for wall)

2 Sets *For each partner
0:20 Partner shoulder stretch (sitting on the floor)
0:20 Partner shoulder stretch (lying face down on the floor)

Wasn’t thrilled about doing this myself today but glad I did the workout. I got further than I thought I would.
Good to start the day with a workout. If not, the day seems messed up somehow.

Have a great day everyone. Chat with you tomorrow.
Let’s see how many steps everyone can get in now that our workout is done.

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