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