26-05-2021

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1min Skipping

10 x Arm Rotations (fwd+back)

10 x Arm Swings

5 x Walkouts + Press Ups

10 x Alt Toe Taps

2 x 30s Bar Hang

Gymnastics

Strict Pull Ups Level 1 (8 x ??)

8 Minute EMOM
Prerequisite = 0 Strict Pull Ups.

If you don’t have pull ups yet then Ring Rows are a great movement for building back and grip strength.

Choose a rep scheme to suit your current ability, the aim is to be consistent over all 8 rounds.

For example:

5, 5, 5, 5, 5, 5, 5, 5

If you only hit 4 on your last attempt then you continue with 5 the following week until you complete 5 reps for all 6 attempts before increasing to 6 reps.

Make sure you keep your feet in the same position each week unless you can hit 10 reps for all 8 rounds then think about moving your feet forward 12″.

Accessories Level 1 (3 x 25)

Banded Face Pulls
Record colour of band. If you complete 3 x 25 unbroken think about increasing band for next week.

Rest as needed between sets.

Strict Pull Ups Level 2 (8 x ??)

8 min EMOM
Prerequisite = 1 – 3 Strict Pull Ups

Perform 1 Strict Pull Up immediately followed by a 7s isometric hold at the top, make sure chin is over the bar.

The aim here is to benefit from the time under tension to increase strength.

Accessories Level 2 (5 mins)

Kipping Technique
5 mins working your Kipping Technique in the following order:

1. Beat Swings

2. High Levers

3. Kipping Pull Ups

Master No 1. before moving on to No.2 and so on….if you don’t you’ll never be as efficient as you could be!

Strict Pull Ups Level 3 (6 x ??)

Every 90s x 6 rounds
Prerequisite = 3+ Strict Pull Ups

Choose a rep scheme to suit your current ability, the aim is to be consistent over all 6 rounds.

For example:

5, 5, 5, 5, 5, 5

If you only hit 4 on your last attempt then you continue with 5 the following week until you complete 5 reps for all 6 attempts before increasing to 6 reps.

Accessories Level 3 (3 x 15)

Kipping/Butterfly Pull Ups
Complete the 15 reps in as few sets as possible, rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

2, 4, 6, 8, 10, 12, 14…..

Power Snatch 40/30kg

Burpees over Bar

1min rest…..

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

2, 4, 6, 8, 10, 12, 14…..

Power Snatch 40/30kg

Burpees over Bar

1min rest…..

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

2, 4, 6, 8, 10, 12, 14….

Push Press 40/30kg

Alt Pistols (2x Squats)

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