Friday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4×6)

New set every 3 minutes

6 @ 65%

6 @ 75%

6 @ 80%

6 @ 80%

Front Squat (4×5)

New set every 3 minutes

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Pull-up Dip Complex (No Measure)

Pull Up – Normal Grip: 5 (Hands outside shoulders)

Ring Dip: 5

Pull Up – Wide Grip: 5 (One hand width wider than normal grip)

Ring Dip: 5

Pull Up: Narrow Grip: 5 (Hands one thumb span apart)

Ring Dip: 5

Pull Up – Reverse Grip: 5 (Supinate hands – Width same as normal pull up)

Ring Dip: 5

Pull Up – Mixed Grip – Right: 5 (Supinate right hand, width same as normal pull up)

Ring Dip: 5

Pull Up – Mixed Grip – Left: 5 (Supinate left hand, width same as normal pull up)

Ring Dip: 5

After completion of the complex – then:

Pull Up – Normal Grip: Max Reps (Bonus to complex)

Ring Dip: 5: Max Reps
*add weight

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups

*Run 100m between sets