Westbound CrossFit - Coach Aaron
1200 - 4 of us
Warm Up
Mountain Climbers
Plank up-downs
Single Leg V-ups
Banded Shoulders
Strength
Weighted pull up/Strict pull up
Every 2:00 x 5 sets
Execute 3 weighted pull ups + 8 lateral bridge raise each side
*go to strict pull ups if you cannot add load to your body. Consider eccentric pull ups if you cannot do a strict pull up without a band or spotter.
I could do two good singles each round. The third was barely chin to bar. I switched to a kip and then slow lower. I did the lateral bridge raise bust started with 8, then 6, then 5 on the last three rounds.
Conditioning
Every 3:00 x 6
:30 Dead hang
18 GHD Sit Up/25 abmat sit ups
30 Mountain climber
*Score is slowest round! Lower score for the day is better.
Goal per round: 2:00 or less of work. Scale to a dead hang time domain you know that you can do unbroken 3+ rounds and even then the rest should be minimal.
Intermediate:
Every 3:00 x 6
:20 Dead hang
12 GHD Sit Up/18 abmat sit ups
20 Mountain climber
I scaled to 20 second dead hang, 15 abmat sit-ups and 20 Mountian climbers per round. I was moving well with steady times:
1:19
1:19
1:21
1:23
1:21
1:19
Finisher
Barbell curls
Triceps Extension
Work on GHD
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