CrossFit – Sat, Oct 24

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

-

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

-

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

-

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

-

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

-

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

-

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

-

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

-

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

-

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

-

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

-

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

-

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

-

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

-

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

-

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

General Warm-Up

2:00 Cardio Choice (Row Ideally)

-

:20 Alternating Scorpions

:20 Down Dog to Up Dog

:15/:15 Crossbody Lat Stretch

10 Hand to Hand Wrist Circles

10/10 Quadruped Thoracic Rotations

-

2 Sets (Priming the Midline and Pulling Positions):

15 Banded Pull-Aparts

8 Scapular Pull-Ups

10 Hollow Rocks

10 Arch Rocks

:20 Extended Plank Reverse Bridge

-

Specific Prep

2 Sets:

:15 Dead Hang + :15 Active Hang

6 Bar Kip Swings (long body, drive the shoulders through the bar)

5 Ring Rows

:15 Ring Support Hold (locked elbows, rings turned out)

5/5 Single Arm DB Hang Snatch @ Warm-Up Load (punch through, do not press the finish)

-

Then jump into Ring and Bar Muscle-Up progressions and skill practice.

General Warm-Up

2:00 Cardio Choice (Row Ideally)

10 Alternating Scorpions

10 Down Dog to Up Dog

:20/:20 World's Greatest Stretch

10 Alternating Arm Swings

10 Banded Good Mornings

10 Bootstrap Squats

10 Air Squats (tall chest, full depth)

-

Specific Prep

2 Sets

200m Run

8 Medball Front Squats (elbows in, ball stays on the chest)

6 Medball Thrusters (drive through the heel, finish tall before the throw)

10 Seated Medball Russian Twists (feet light, rotate from the ribcage not the arms)