Monday, November 15, 2021

Baseline - Skills

Monday, November 15, 2021

CFG - Janet

1200 - 11 of us

Crossover Symmetry
Foam Roll

Warm Up

hip hammy 
2 rounds of
boot strappers
down facing scorpion plus push-up
arm circles
scap pull-ups


Baseline (Time)

500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups

6:30.  10 seconds slower than 2-28-2020.  I felt like I was moving well, but split up the push-ups 15/5 and then on pull-ups went 3/2 then kipping singles.


Every 90 Seconds for 16 minutes, 4 sets of:

Skills Day 

Station 1 – Toes to Bar (Strict or Kipping)
Station 2 – Rope Climbs (Legless = RX+)
Station 3 – Handstand Push Ups (Strict or Kipping)
Station 4 – Rest 

Today’s goal is to work on these three skill movements for 16 minutes. Focus is on improving on and practicing to perfect form, mechanics, and strength. 

I love skills today and today rocked.

T2B - worked on a good kip and started to get decent range of motion.  2 sets each round for about 20 seconds each round.

Rope Climb - 2-1-1-1 with a Spanish Wrap

HSPU - 2 abmats - 1-2-2-2


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