LET’S DIAL IN THOSE KIPPING MOVEMENTS

WORKOUT OF THE DAY

SKILL

Pull-up progression work

For everyone:

2 x 30 sec Hollow hold

2 x 30 sec Superman hold

2 x 30 sec Plank

STRENGTH

Strength EMOMS

A. 8 minute EMOM

1st minute – 20 sec Chin over Bar hold/Chest to bar hold

2nd minute – 10 Pendlay Rows

*alternate movements

 

B. 8 minute EMOM

1st minute – 15 sec Active Hold/20 Kipping Swings

2nd minute  – 5 Jumping Pull-ups 2 seconds down/5 Strict Pull-ups

CONDITIONING

13 minute AMRAP of:

400m Run

20 Dumbbell Snatches 22.5/15kg

10 Slamballs

Published by AB

Crossfit Coach

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