09-04-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds (5:00):

5 Chin-Ups or 10-20 Banded Pull Aparts

5-10 Push-Ups

10m Bear Crawl Forward

10m Bear Crawl Backward

MOBILITY:

PVC Pass Thru’s

Wall Slides

Strict Press Practice with PVC

Gymnastics

IN 12:00 – Pull-Up Work

A. Tempo (10+ Strict Pull-ups)

4 x 5-8 @ 2121 Tempo

*Rest 2:00

B. Tempo (<10 Strict Pull-ups)

4 x 3-4 @ 3111 Tempo

Rest 2:00

C1. Active Hang Hold (+ :15s Chin-Over Bar Hold)

3 x :15s (every 2:00)

C2. into; Chin-Over Bar Hold

3 x :15s (every 2:00)

D. Ring Row w/elevated feet (< :15s Chin-Over Bar Hold)

4 x 6-8 @ 2121

*Rest 2:00

Pull-ups

Banded Pull-ups

Record the colour of band you use in the comments

Weightlifting

Every 2:00 x 3 Sets:

10 Strict Press

*Build to or maintain a challenging load across 3 sets.

Shoulder Press (3 x 10 @ 60%+)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

6 Box Jump Overs (24/20)

6 Power Cleans (35/25kg)

6 H.R Push-Ups

20 Double Unders

At 0:00. 5:00, 10:00 do 5-10 Strict Pull-Ups

Posted in: WOD