LET’S KEEP WORKING ON THOSE PULL-UPS

WORKOUT OF THE DAY

SKILL

A. Pull-up progression work for everyone:

3 x 30 sec Hollow hold

3 x 30 sec Superman hold

3 x 5 sec Active hold

 

B. Kipping Pull-ups

3 x 4 Jumping Pull-ups (1 leg/2 legs)

3 x 5 Kipping swings + Pull-up Attempt

3 x 2 Strict Eccentrics

 

C. Butterfly

3 x 10 Legs scoops on each leg

3 x 8 Butterflies working on little legs OR shoulders

3 x 6 Trying to find the rhythm

 

D. Chest to bar work

3 x 4 Jumping chest to bar working on perpendicular arms

3 x 5 Strict chest to bars on J hook

3 x 10 sec banded chest to bar hold

 

CONDITIONING

Every 2 minutes for 14 minutes:

20 Double Unders

15 Kettlebell Swings 24/16kg

10 Burpees

NEWS AND EVENTS

The CrossFit Open starts this Friday night from 5.15pm.  There will be a workout briefing and coaching provided at this time then we will begin running people through heats.  If you arrive later, see one of the Coaches and they will get you sorted.  If you want, you can still register at games.crossift.com.  Be sure to choose CrossFit Geo as your affiliate.

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About AB

Crossfit Coach

Posted on February 19, 2019, in WOD. Bookmark the permalink. Comments Off on LET’S KEEP WORKING ON THOSE PULL-UPS.

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