CrossFit – Tue, Apr 25

24
Apr

CrossFit – Tue, Apr 25

Crossfit Chilliwack – CrossFit

Warm up

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

Weighted Pull-ups (5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.)

Skill Review

KIPPING PULL-UP | 10:00

Spend 1:00-2:00 at each step performing 1-2 sets of the progression.

PROGRESSIONFOCUS

Position on the pull-up barGrip outside shoulder width, belly tight, and active shoulder.

5 kip swings”Shake the pull-up bar back and forth with the shoulders.”

2 kip swings + 1 kip”Two small kip swings and then press down on the bar FAST.”

2 kip swings + 1 pull-upTwo small kip swings, press down fast, and pull the bar down toward the floor.

2 kip swings + 1 pull-up + 2 kip swings”After the pull-up press the bar forward and yourself back to reset the swing.”

3-5 kipping pull-ups”Push away hard a the top and arch hard at the bottom.”

Mini Round

JUMPING LUNGE AND MINI-ROUND | 4:00

2 sets:

6 jumping lunges

1 set:

10 jumping lunges

7 unbroken pull-ups

RX (Time)

3 rounds for time:

30 jumping lunges

25 pull-ups

INTERMEDIATE (Time)

3 rounds for time:

30 jumping lunges

15 pull-ups

BEGINNER (Time)

3 rounds for time:

20 jumping lunges

15 ring rows

Stretch

2 sets:

:30 standing quad stretch/leg

:30 banded lat stretch/arm