Friday, August 28, 2015

CrossFit Pull-up / Ball Slams

Friday, August 28, 2015

Coach Jeremy

(11AM) Anya, Blair, Luke and me

Warm Up

400m Run followed by 3 Rounds of 5 Side Lunges each leg, 10 Controlled Kips (1 round substitute Ring Rows), 10 Push-ups (I modified these to knee push-ups).


Weighted Pull-Up
5x3 increasing weight

I did 0#, 0#, 8#, 8#, and 10#.  On the last rep of the last 3 sets, I needed a spot


3 Rounds for time of 50 Ball Slams (40#) and 400m Run. 

Technique – With feet on either side of ball use a dead lift motion to raise the ball, shrug, keeping the ball close raise it straight overhead.  From here slam the ball down (like a gorilla).  Follow the ball down and catch it on the hop to repeat the motion. 

We were encouraged to go for sets of 10.  I was able to manage this until the third round when I switched to sets of 5 for the last 30 repetitions.  This really has a cliff where form can fall off quickly.  I used a 20# ball.  The target was 15 minutes, but as I slowed down on the last round, I finished in 15:38.  Luke used the 80# deadball.

Mobility – Flared legs on wall, squat on wall, couch stretch, banded shoulders.

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