Friday, 9 January 2026

Conditioning: CrossFit Open 13.5

AMRAP 4: (until failure)

3 Rounds:

15 Thrusters (95/65)

15 Chest to Bar Pull Ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes

(Scored by Rounds + Reps)

* Cap = 16 mins (Set 4), need to meet rep requirement to move into each following AMRAP

Gymnastics: Toes to Bar

Level 1 - EMOM 12:

Minute 1: 5-8 Arch to Hollow on Bar with Legs together

Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing - focus on perfect positions without a double sway)

Minute 3: 10 Anchored Seated Toes to Bar Compressions

Minute 4: Rest minute.

Level 2 - EMOM 12:

Minute 1: 5-8 Toes to Bar (or Knee Raises)

Minute 2: 8-15 Arch to Knee Raises

Minute 3: 10 Anchored Seated Toes to Bar Compressions

Minute 4: Rest minute

Level 3 - 3 sets of:

:15 L-Sit on Parallettes

- Rest :30, into...

:60 Max Toes to Bar

Rest 2:15 between sets (start next rounds at min 4 and 8)