WEEK 1, DAY 1
PERFORM WARM UP AND BAND STRETCH FIRST...
1. POWER AND STRENGTH
a.) Snatch Balance - Light Weight and Fast
3 Sets of 3 Reps (25-55#)
b.) Power Position SQUAT Snatch - Watch the video but only drop and slide 3 inches at the start instead
4 Sets of 3 Reps (Work up to a challenging weight, but try to be perfect!)
50,60,70, 80-85%
c.) Overhead Squat
3 Sets of 5 Reps (Active Shoulders and DEEP!!)
2. GYMNASTICS STRENGTH
a.) Strict UNDERHAND Pull Ups
5 Sets of 5 Reps (NO KIP!)
3. CONDITIONING
- Crossfit Main Site Workout
50 Jumping Pull-ups OR 25 Kipping Pull Ups
10 Burpees (No Push Up)
40 Jumping Pull-ups OR 20 Kipping Pull Ups
20 Burpees (No Push Up)
30 Jumping Pull-ups OR 15 Kipping Pull Ups
30 Burpees (No Push Up)
20 Jumping Pull-ups OR 10 Kipping Pull Ups
40 Burpees (No Push Up)
10 Jumping Pull-ups OR 5 Kipping Pull Ups
50 Burpees (No Push Up)
4. MOBILITY WORK
- Rolling and Band Mobility Work - 10 Minutes
POST YOUR LIFTING NUMERS, PULL UP RESULTS AND TOTAL TIME ON THE CONDITIONING TO COMMENTS
2 comments:
Snatch Balance
- All Girls (35-55#)
Power Position Snatch (with Pause) X3
- Kylie - 76#
- Chelsea - 55#
- Cami - 55#
- Mattea - 65#
- Katie M - 65#
Forgot About OH Squat
Pull Ups 4X5 (20 Total Reps)
- Chelsea, Kylie - No Assist
- Mattea, Katie, Cami - Black to Red
Conditioning:
12 Min Attempt - Most Reached Last Round of Pull Ups and Burpees
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