CrossFit – Wed, Dec 13

Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Row (slow-moderate pace)

-into-

8:00 AMRAP

20-second Jump Rope

10 Roll and Reach

10 Iron Cross

10 Scorpions

2. Workout Prep

1 set

5/4 Calorie Row (at workout pace)

10 Single Unders

Workout
Pavlova (AMRAP – Rounds and Reps)

Freedom (RX’d)

20:00 AMRAP

25/20 Calorie Row

100 Single Unders

Independence

20:00 AMRAP

20/16 Calorie Row

75 Single Unders

Liberty

20:00 AMRAP

16/13 Calorie Row

50 Single Unders (OR Line Hops)

  • Target number of Rounds: 7+ rounds
  • Minimum number of Rounds before scaling: 5 Rounds

Skills and Drills
Strict Pull-up Progression – Week 5 Day 1: (Checkmark)

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Cooldown/Mobility
Mobility
<ul><li>1 min Foot Smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>

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