CrossFit Midtown

Part B is a barbell cycling WOD. Scale the weight to 65% or less of max Overhead Squat OR max power sn**ch (whichever is lower)!

Goal time is 4-6 minutes per round. Scale each movement so it is about 60 seconds to up to 90 seconds per movement!

**Scaling Double Unders** < 1 min
DU (20-40)
DU+singles (10-25)
Speed Step 1:1
Speed Step (15-25)
Singles 1:1

**Scaling Toes To Bar (T2B)** 10+ ub
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Heels to 90 (H2N)
Hanging Knee Raise (HKR)
Med Ball Sit Ups (6-20 #) (MBSU)
Straight Leg Raise (SLR)

**Scale Bike**
12 cal > 68 cadence
9 cal > 56 cadence
7 cal > 48 cadence
6 cal < 48 cadence

No 8p open gym tonight! Go watch the USA game 🇺🇸

Captain America Partner Workout! The gym is closed for July 4, but back to normal schedule Sunday!

*athletes must wear long socks or pants for shin protection!!

**Scale Push-ups**
Incline 30/24/20” box, 18” bench, 13” parallette, 10” low box

**Scale Strict Chin Ups**
Half the reps (2 or 3 per round)
2-3 Negatives (1 second at top with 3 seconds eccentric)
Barbell Assisted Pull-ups (BAP) Chin-up Grip
Ring Rows (RR) Chin-up Grip (palms facing up)

**Scale DU (keep to under 2 minutes)**
DU 40-70
Double+Singles (25-50)
Speed step 1:1
speed (50)
Singles 1:1

**Scale Row to finish in 4:10 or less**
< 2:05/500m = 1000m
< 2:30/500m = 850m
< 2:50/500m = 700m
> 2:50/500m = 600m

Plan to work for 30-45 sec each minute. Look to do 3-5 sets on t2b and 2-5 sets on the HPC. Don’t go unbroken unless you want an extra grip challenge and to train big set builders!

Scale HPC weight you can do unbroken for 10+ reps. This should be a medium weight.
**Scale to 65% or less 1RM Power Clean or HPC. Rx > 185/130.**

**Scale Toes To Bar (T2B) to what you can do 10+ reps unbroken**
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Hanging Knee Raise (HKR)
Med Ball Sit Ups (6-20 #) (MBSU)
Straight Leg Raise (SLR)

**Scale Burpee**
Step over
Sprawl

High skill work!! 🤸‍♀️

Scale Pull Ups
Half the reps (2 or 3 per round)
2-3 Negatives (1 second at top with 3 seconds eccentric)
Barbell Assisted Pull Ups (BAP)
Ring Rows (RR)

Part B: Scale DL weight to 50% or less of 5 RM. Rx > 370/250 #

Strict Handstand Pushups
the reps (4)
Pike HSPU feet (deficit w/ 45 # plates)
Pike HSPU feet
Pike HSPU knees or deficit
Incline Pushups