October 14,2019
United Performance – CrossFit
Warm-up (No Measure)
Coaches choice
Metcon (No Measure)
2 sets of positional work:
1. Feet on Wall Bridge Support Hold: 15-20 sec w/ focus on extension of anterior hip, not lower back
2. Global Extension Bar Hold: 10-15 sec – focus on extension from hip & feet together/toes pointed, feet on ground creating full “arch”
3. Light Bar Kip Swings: 8-10 reps – focus on tight body position & extension from hips, not lower back, working balance/avoiding swinging
+
2 sets of kipping drills:
1. Kipping Pause Pull-Up Drill: 3-8 reps, based on skill/difficulty
2. Jumping CTB Drill w/ Pause in descent: 5-8 reps
**2. For those with adequate technique: 10-15 butterfly CTB, working speed & turnover
*Coaches, create stations & rotate class through each drill every 60-90 sec
Metcon (Time)
For time:
18 Kipping HSPU
24 DB Box Step Overs w/ Single DB on Shoulder – 24/20″, 50/35# – Hold DB Anyhow
18 TTB
24 SA DB Power Clean – 50/35#, alternating hands
18 CTB Pull-Ups or Choice 9 Ring Muscle Ups
Scaled:
18 Hand Release Push-Ups or 18 Pike Positions Shoulder Taps/side w/ Feet on Box
24 DB Box Step Overs w/ Single DB on Shoulder – scale loading/box height as needed
18 Hanging Knee Tucks
24 SA DB Power Clean – Scale Loading as needed
18 Pull-Ups or Jumping Chest to Bar Pull-Ups