CrossFit – Thu, Jul 3
2 Sets
:15 Wall Lean March + :15 Wall Lean Sprint
3-5 Jumping Pull-Ups with Controlled Eccentric
3 Half Kneeling Rotational Medball Slam
5 Bar Kip Swings + 5 Kipping Knees to Chest
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5/5 Half Kneeling Rotational Medball Slam
*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:
3-5 Banded Strict Pull-Ups @ 31×1 Tempo
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Goal: Working on good control and building strict pulling gymnastics strength
Stimulus: Absolute Strength and Speed Strength / Power
Cues:
Pull with consistent tension and active lat engagement.
On the half kneeling rotational medball slams really work on rotational speed and straight arms as you slam the ball in the floor.
Modifications:
Choose a medball weight that allows for speed and power development
Look at the options for strict pull-ups today.
For Time:
400m Run
40 Toes to Bar
400m Run
30 Toes to Bar
400m Run
20 Toes to Bar
400m Run
10 Toes to Bar
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
Stimulus: High-Skill Gymnastics Volume / Aerobic Interference
RPE: 8.5/10
Primary Objective: Sustain Toes-to-Bar efficiency through descending sets
Secondary Objective: Keep run pacing consistent to preserve grip and core
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
