02-10-2017

YiQi – CrossFit

“Mechanics”, “Consistency”, “Intensity.” (in that order)

Warm-up

3 Rounds (8 min cap):

16 Kettlebell Swings

6 CTB Chin-Ups / Jumping Chin-Ups

4 Superman to Hollow Holds (2 second each)

Mobility

8 Samon Stretch (each leg)

8 Hip Bridges (3 sec hold at top)

8 Happy Cat | 8 Angry Cat

8 Scap Raises

45 sec (ea arm) – Banded Pull-up Bully (Loop band above head, band around shoulder, go through full range with arm by your side to overhead)

Gymnastics

Divide Class in Two (if needed)

For 10 Minutes:

EMOM 5 Minutes – Rope Climbing Practice/Strength (do 1-2 climbs)

EMOM 5 Minutes – Kipping Pull-Up Practice / OR fluid Jumping Pull-up Practice (6-10 reps every min)

Rope Climb (EMOM for 5 Minutes)

– 1-2 Reps EMOM

Scaled Version:

– Floor to Stand Pull

– 10 sec rope hang holds

– Rope knees to elbows (4-6 each minute)

– Towel Pull-ups/Holds

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

KB Swings

Sit-ups
Rx – 24kg/16kg