CrossFit – Mon, Jun 16
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box Jump Overs
—
Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee Box Jump Overs
—
Move into Strict Pull-Ups and work through modifications as needed.
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams
*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:
3-5 Banded Strict Pull-Ups @ 31×1 Tempo
Goal: Working on good control and building strict pulling gymnastics strength
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Stimulus: Absolute Strength and Speed Strength / Power
Cues:
- Pull with consistent tension and active lat engagement.
- For the rotational medball slams really work for straight arms and dynamic full extension overhead into a rotational slam.
Modifications:
- Choose a medball weight that allows for speed and power development
- Look at the options for strict pull-ups today.
3 Sets: For Time
RX:
10 Burpee Box Jump Overs @24/20″
Alternating Toes to Bar
10 Burpee Box Jump Overs @24/20″
Rest 1:30 Between Sets
Level 2 (Intermediate):
8 Burpee Box Get Overs @24/20″
16 Alternating Toes to Bar
8 Burpee Box Get Overs @ 24/20″
Rest 1:30 Between Sets
Level 1 (Scaled):
8 Burpee Box Step Overs @24/20″
16 Hanging Knee Raises
8 Burpee Box Step Overs @24/20″
Rest 1:30 Between Sets
RX+ (Elite):
12 Burpee Box Get Overs @30/24″
24 Toes to Bar
12 Burpee Box Get Overs @30/24″
Goal: 3:00–4:30 per set / Total Time: 11:00–15:00
Time Cap: 20:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
4 Sets: For Quality
8-10 Glute Bridge Dumbbell Pull-Overs
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
Rest :30
:30/:30 Side Plank
:30 Hollow Hold
Rest :30
