CanWest Qualifier

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
10 Pass Throughs
8 False Grip Ring Rows to sternum
5s top of ring dip hold, 5s bottom of ring dip hold
5 Ring Swings, 5 low ring transitions (no false grip, feet on floor)

B. 5 Rounds
1 - 3 Ring Muscle Ups
*use spotter as needed

C. 12min EMOM
min1: 3-6 Strict Chest to Ring Pull-ups (use false grip)
min2: 10s Top of Dip Hold, 10s descent, 10s bottom of dip hold
min3: 3-5 butt banded transitions (lightest band possible, no false grip)

D. E2M10M
5 Ring Push Ups (perfect hollow on toenails) + 5s support hold on rep 5
2 Strict Chin Ups w/ 3s hold + 5s lower

E. E2M12M
30s Ski Sprint
easy bike w/ remaining time

 

MetCon

Class

E3M12M
3 Tempo Back Squats (3.2.1.1)
5s Top of Ring Dip Hold + 5s bottom of dip hold

3Rounds for TIme:

30 Wall Balls 20/14
20 Pull-ups
10 DBL DB Push Press 50s/35s or HSPU
50 Double Unders

Rx+ = 40 WB, 30 C2B, 20 HSPU, 100 DUs