04.06.24

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Every 90 seconds for 9 minutes (3 alternating sets):

Set1 : Max Chin ups (supinated grip strict pull up)
Set 2: 1 Rope Climb with Legless Descent 15 feet
*AMRAP (-1) for chin ups

Scaled:
Every 90 seconds for 9 minutes (3 alternating rounds):
1) 6-12 Feet or band assisted Strict Supinated Pull-Ups
2) 1 Hand over hand Rope Climb from lying + Slow Controlled Descent to lying

“Fast and Furious”
As Many Rounds and Reps as possible in 20 minutes with a partner:
20 Dual Dumbbell Shoulder to Overheads @ 50/35 lbs
15 Box Jump Overs 24/20 inches
10 Single Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

*Partners alternate movements (not partitioned as desired)
**The partner not working on the amrap has to complete 5/4 cal Echo Bike in order to tag in
*Masters RX: 35/25lb (15/11kg)

Top Scores: 8+ rounds

Scaled
20 minute amrap:
20 Double DB shoulder to OH - 35/25lb (15/11kg)
15 Box Jump overs - 20/16in
10 Single DB box step ups 35/25lb (15/11kg)
*The partner not working on the amrap has to complete 4/3 cal EB in order to tag in

Beginner
20 minute amrap:
16 Single DB shoulder to OH - 25/15lb (11/7kg) - switch every 4 reps
12 Lateral Line hops
8 Single DB box step ups - 25/15lb (11/7kg)
*The partner not working on the amrap has to complete 3/2 cal EB to tag in
*lateral line hops: over and back = 1 rep

Scaling:
Alternatives to Echo Bike:
- 7/5 Cals on any C2 Machine