CrossFit – Wed, Dec 13
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong></p><p>2:00 Row (slow-moderate pace)</p><p>-into-</p><p>8:00 AMRAP</p><p>20-second Jump Rope</p><p>10 Roll and Reach</p><p>10 Iron Cross</p><p>10 Scorpions</p><p> </p><p><strong>2. Workout Prep</strong></p><p>1 set</p><p>5/4 Calorie Row (at workout pace)</p><p>10 Single Unders</p>
Workout
Pavlova (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)</p><p>20:00 AMRAP</p><p>25/20 Calorie Row</p><p>100 Single Unders</p><p> </p><p>Independence</p><p>20:00 AMRAP</p><p>20/16 Calorie Row</p><p>75 Single Unders</p><p> </p><p>Liberty</p><p>20:00 AMRAP</p><p>16/13 Calorie Row</p><p>50 Single Unders (OR Line Hops)</p><ul><li>Target number of Rounds: 7+ rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>
Skills and Drills
Strict Pull-up Progression – Week 5 Day 1: (Checkmark)
<p><strong>Advanced:</strong></p><p>3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets</p><p>-into-</p><p>3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</p><p>-into-</p><p>3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets</p><p> </p><p><strong>Intermediate:</strong></p><p>3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets</p><p>-into-</p><p>3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets</p><p>-into-</p><p>3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets</p><p> </p><p><strong>Beginner:</strong></p><p>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</p><p>-into-</p><p>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</p><p>-into-</p><p>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</p>
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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