Westbound CrossFit (Coach Aaron)
1200 (9 of us)
Warm Up
Line Drills
- high knees
- butt kicks
- lunges
- walk on toes
- walk on heels
- skip
- inchworms
Pull-up Warm Up
Conditioning
5 rounds of:
10 Shuttle run (25ft. out and back =1)
12 Burpee Pull Up
For time.
2:00 Rest after each round
Goal: Sub 18:00
Cap: 22:00
Intermediate: 12 burpees into 12 jumping pull ups or banded pull ups
Baseline: 6 shuttle runs, 6 burpee + 6 leg support pull ups or jumping pull ups
I did the baseline with 6 shuttle runs and 6/8 burpee jumping pull-ups each round
R1 - 1:47 (6 BJPU)
R2 - 1:50 (6 BJPU)
R3 - 1:53 (6 BJPU)
R4 - 2:13 (8 BJPU)
R5 - 2:21 (8 BJPU)
--
Total time with 2 minute rest intervals = 18:04
Gymnastics Finisher
5 sets:
5 Weighted Pullups (unbroken, can build in load)
Max Deficit Pushups (hands on 45# plates)
Weighted Pullups:
1- Weighted
2- 10 (Strict pullups or negative :03 lower each rep)
3- 10 Ring Row (hard)
Deficit Pushup:
1-RX
2- Knees (still deficit)
3- Ring Pushups (hard)
I scaled to (4) sets and did 1-1-1-1-1 pull-ups (last round was not chin over bar) and 5 reps of deficit push-ups from 45 pound plates.
This was a really good scaling option for me. (20) pull-ups is a lot and the deficit push-ups provided a great range of motion.
No comments:
Post a Comment