Join us this Saturday July 27th at 9AM for a free coach led CrossFit workout.
Join us this Saturday July 20th at 9AM for a free coach led CrossFit workout.
Pull-Up Program:
A. 5 Sets x 3-5 Reps
B. Tabata Hollow/Arch
Pull-Up Progressions:
– TRX Row w/Plate
– Eccentric Pull-Ups
– Strict Pull-Ups
For Time:
1,000 Meter Run
50 Thrusters (45/35lb)
30 Pull-ups
Today our focus turns to a nerdy coaching and practice day! We will spend the first half of class warming up and then get right into pull-up practice with a bias towards core/midline and grip strength. This means lower intensities, skill focused training with a growth mindset. Lets learn to MOVE BETTER.
With an 8 minute running clock:
500 meter row for time
Then with time remaining, a couplet of..
Max Push-Ups
Max Strict Pull-Ups
STRATEGY/STIMULUS:
Our ONLY focus is moving better. This means learning to create greater tension from core to extremity, improving key positions and posture as well as increasing our grip strength. All of his will translate into improved skill and consistency in both pull-up and toes-to-bar progressions.
Power Clean (Build to a Heavy Complex):
1 Hang Power Clean + 1 Power Clean
Metcon (For Time):
15 Power Cleans
600 Meter Run
10 Power Cleans
400 Meter Run
5 Power Cleans
200 Meter Run