Main – CrossFit
SKILL
A:
Improving movement in the box jump and Ab-mat sit-up.
(Scaling)
Box Jumps= Reduce height of Box or Step up
Sit-ups= Hollow rocks
B: Pull-ups
You must be able to do strict pull-ups before attempting to learn kipping pull-ups.
– If you do not have strict pull-ups you will work on developing that strength.
– If you can do strict pull-ups you will be going through the progressions for the kipping pull-up.
– If you can do kipping pull-ups you will be trying to make your pull-ups more efficient.
(Scaling)
– Banded pull-ups
– Ring rows
WOD
Metcon (Time)
10-9- 8- 7- 6- 5- 4- 3- 2- 1
– Kipping pull-ups
– Box jump (24″/30″)
– Ab-mat sit-ups
(TIME CAP= 10 minutes)
How to record your time if you did not finish it under the time cap
For every rep uncompleted add 1 second
EXAMPLE:
you completed up to:
6 Pull-ups, 6 Box Jumps and 3 Ab-mat sit ups
Your time is:
3+5+5+5+4+4+4+3+3+3+2+2+2+1+1+1
= 48
Your time would be the time cap of 10 minutes plus 48 = 10:48
