8
Oct
09OCT18
CrossFit Reality – CrossFit
SKILL DEVELOPMENT
Pull up Skill Work (No Measure)
Pull up Skill Work:
5-7 Minutes before warm up
Kip Drills (Forward C–>Backward C)
Bar Hops
Strict Pull Ups
Pull up Negatives
ADV. Work on butterfly
Warm-up
Warm-up (No Measure)
Split jerk drills:
Focus on footwork
Work on staying completely upright through dip and drive
Weightlifting
Split Jerk (5×3 @ 60%+ (WK4))
BASED ON 1RM:
+15lbs if <100lbs
+30lbs if <200lbs
+45lbs if <300lbs
+60lbs if <400lbs
If it is above your bodyweight or 90%1RM Clean use a rack.
Metcon
Metcon (Time)
For Time:
Run 1 Mile
or
Row 1852 meters
Then:
5 Rounds
5 HSPU
5 C2B Pull ups
5 T2B
SCALED OPTIONS:
HSPU=10 Push ups
C2B = 7Pull ups = 10Body Rows
T2B = 10 Hanging Knee Raises