14-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Warm-up:

400m Run

2-3 Rounds:

5-10 PVC Pass Thrus

5-10 PVC OH Squats

5-10 PVC Sots Press (diff levels)

MOBILITY:

– Groiners

-Shoulders for OH Squat position

Specific:

BACK SQUAT:

5 x 40% @ 22X1

5 x 50% @ 22X1

5 x 65% @ no tempo (working weight)

*10 Ring Rows or 10 Banded Pull-aparts between each set

Weightlifting

Every 3:00 x 4 Sets:

12 Back Squats @ 65% of 1RM

Back Squat (4 x 12 @ 65%)

Gymnastics

5 Minutes of Pull-Up Practice

OPTION 1 (Kipping development):

Arch/Hollow on Ground turns

Arch/Hollow on Rig

Banded Beat Swings

Kipping Pull-up

OPTION 2

3 Sets:

3 Strict Pull-ups

into :03 sec hold at the top

into 3 kipping pull-ups

into :03 sec hold at the top

into 3 kipping C2B Pull-ups

*Rest :60 seconds between sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

Buy-in: 15 Burpees

12 Overhead Squats

12 Pull-Ups

-Rest 2 mins-

AMRAP 3:

Buy-in: 15 Burpees

10 OHS

10 Pull-Ups

-Rest 2 mins-

AMRAP 3:

Buy-in: 15 Burpees

8 OHS

8 Pull-Ups

-Rest 2 mins-

AMRAP 3:

Buy-in: 15 Burpees

6 OHS

6 Pull-Ups

Rx – 30/20kg

Rx+ – 43/30kg & C2B
Scales:

OHS = Front Squat or PVC OHS

Pull-ups = Banded, Jumping or Ring Rows

Posted in: WOD