Monday, January 2, 2017

STRENGTH

Superset for 5 sets –
Pull-ups (scaling variants listed below)
Back-Racked Reverse Lunges, 8L/8R, non-alternating, AHAP, ascending

Pull-ups

RX:
Prerequisite – athlete must have achieved strict pull-ups and have a minimum of 5 unbroken kipping.
5 sets of ME unbroken kipping pull-ups

INTERMEDIATE:
Prerequisite – athlete must have achieved strict pull-ups
Minimum of 5 kipping pull-ups per set for 5 sets; sets can be broken

SCALED:
5 pull-up negatives per set for 5 sets; sets can be broken

BEGINNER:
10 strict banded pull-ups or 10 challenging ring rows per set for 5 sets; sets can be broken

Back Rack Reverse Lunge (5 x 8L/8R, non-alternating, AHAP, ascending)
From a rack, barbell is placed on the back. Athlete will then take a reverse lunge step, focusing on keeping an upright torso.
http://www.exrx.net/WeightExercises/Quadriceps/BBRearLunge.html


CONDITIONING

From CrossFit.com – June 27, 2013
https://www.crossfit.com/workout/2013/06/27#/comments

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

RX:
As written.

INTERMEDIATE/SCALED:
20 Penguin Jumps instead of 25 DU

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s