11-07-2018 CrossFit YiQi

YiQi – CrossFit

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2 Rounds:

10m Bear Crawl Forward + Backwards

10 Ring Rows

5-10 Yoga Push-ups

5-10 Scap Pull-ups

Mobility Options:

– Lacrosse Ball Thoracic Spine

– Y-W-T x 5 reps

– Banded Pull-aparts

– Banded Hamstring

Specific Warm-up (to do between rest sets during pull-ups)

3 Rounds (w/ empty BB):

8 Good Mornings

8 Back Squats

8 Deadlifts


**Strength Cycle Focus Push/Pull**

Push = Bench Press (tested last week)

Pull = Strict Pull-ups/Chin-ups also coupled with MetCon Endurance (Kipping)

In 16 Minutes:

*Pulling Strength Test Day*

2 Sets x Max Unbroken Strict Pull-Ups/Chin-ups

*Rest 3 min between sets


1 Set x Max Unbroken Kipping Pull-Ups

Pull-ups (2 x Max Unbroken)

Record both sets

Chin-ups (2 x Max Unbroken)

Record both Sets

Banded Pull-ups (2 x Max Unbroken)

Record the colour of band you use in the comments
Record both set and color of band

Kipping Pull-ups (1 x Max Unbroken)

Rx = Kipping with b/w

Not Rx = Kipping with Band
– Record both sets

– Hit Rx if done strict

– Don’t hit Rx if done with Band

Deadlift (For MetCon % only)



A – EMOM x 12 (Deadlift & D/U)

*Put equipment away*

B – Then into 4 Sets of:

– Push-up Program (+ 1 rep) or 8-12 Weighted Push-ups/ or Feet Elevated

– 15 Sit-ups

– 10 Med-Ball Hamstring Curls

*Rest as needed between Sets

A: Metcon (Weight)

EMOM x 12:

5 Deadlifts (60%) + 30 Double Unders

B: Push-ups

If you don’t know how many Push-ups to do, it’s going to be 4 sets of around 70-75% of your max effort push-up test

Posted in: WOD