The Total

Competition Class

Strength

Skills and Drills

GYMNASTICS

*if possible, do the Strict HSPU & conditioning after the Total

3 sets of:
2 butterfly pull-ups + 3 butterfly C2B (or attempts) + 2 butterfly pull-ups + 3 B C2B (or attempts)
Rest as needed between sets
*goal is to maintain butterfly mechanics while transitioning to C2B

3 Giant Sets:
2.4.6.4.2 C2B Pull-ups
*come off bar between 2/4/6 etc but only to shake out arms.
**rest as needed between sets
*add 1 rep to start and finish if successful last week

3 Giant Sets:
2.4.6.4.2 Strict Wall Facing HSPU
*kick down b/w 2/4/6 etc briefly
*rest as needed between sets
*scale to 15# plate & abmat (or more, as needed to complete volume)
*add 1 rep to start and finish if successful last week

CONDITIONING

3 Rounds
Run 1mile
Rest 2min between rounds

MetCon

CLASS

CrossFit Total
3 Attempts to find a 1RM of each of the following:
Back Squat
Strict Press
Deadlift