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