09/28/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Spider Man Lunges

Then….

3 Round at Increasing Efforts

10 Air Squats

10 Sit Ups

10 HRPU

10 DU/20 Singles

Gymnastics Volume Development

With a running clock…

@0:00

2 minutes HSPU Specific Warm Up

:20 Wall assisted shoulder facing shoulder flexion

:20 Kneeling Wrist Mobility Pulses (Hands Pronated Forward)

:20 Kneeling Wrist Mobility Pulses (Hands Pronated Backward)

:20 Kneeling Wrist Mobility Pulses (Hands Supinated)

1-2 Around the Worlds off Box (20″)

Then @2:00

HSPU (Max Effort UB Set )

1 Max Effort Set of UB HSPU

then…
**Try to add reps to last week’s max effort set!

@1:00

5 minute EMOM

30-40% HSPU of max effort set

OR

6:00 HSPU Coach Led Skill Work

Kipping Practice

@10:00

2 minute Pull Up Specific Warm Up

:30 Hollow Rocks

:30 Superman Pulses

:30 Banded Row

:30 Banded Face Pulls

@12:00 Max Effort Set of UB Kipping or Butterly Pull ups

@13:00

4 minute EMOM

1 set of 40% of max effort

@17:00 Try for another max Effort Set of UB Kipping or Butterly Pull ups

OR Coach Led Kipping Skill Work

Conditioning

Metcon (AMRAP – Reps)

@ 25:00

10:00 Ascending Ladder

5 Russian KBS (Heavy)

100m Run

10 KBS

100m Run

15……

(Note: Keep adding 5 reps each time to Russian KBS; 100m = 1 Rep)

Mobility

@ 37:00

2:00 Couch Stretch (Right)

@39:00

2:00 Couch Stretch (Left)

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