St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Thursday 3/29/2018

28
Mar

Thursday 3/29/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Assault/row SS, HR (No Measure)

2 Rounds

1 minute on Assault or Rower (switch to other apparatus on second round)

400 meter run

Samson Stretch 20 each side

20 Hollow Rocks

Skill

If you are still working on your pull ups chose the Pull Up Progression. If you are proficient at pull ups then do the Bar MU Progression.

Movement Prep (No Measure)

5-10 minutes of Coach Led Movement Breakdown, Athlete Preparation, and Quality Standard Overview

We will take this time to go over:

-Proper Positioning

-Athlete Understanding and Expectations

-Efficiency tricks if/when possible

-Scaling- if necessary

EMOM12 Pull Up Progression (No Measure)

12 minute EMOM

Min 1: 30 second Hollow Hold

Min 2: 30 second Superman Hold

Min 3: 15 Beat Swings

Min 4: 45 seconds of Kipping Pull Up Attempts

EMOM12 Bar Muscle Up Progression (No Measure)

12 minute EMOM

Min 1: 30 second Hollow Hold

Min 2: 30 second Superman Hold

Min 3: 15 Kipping Pull Ups (not butterfly!)

Min 4: 45 seconds of Bar Muscle Up Attempts

Metcon

E4F16 Row, WB, Pull (4 Rounds for reps)

Every 4 minutes for 16 minutes

200 meter Row

20 Wallballs 20/15

Max Effort Pull Ups

Int.

150 meter Row

15 Wallballs

Max Effort Tempo Ring Rows (2121)

Beginner

100 meter Row

15 Wallballs 10lbs

Max Effort Ring Rows

You should be finishing each round within 3 minutes! The last minute should be time to rest and lower your heart rate. Be strategic on your scaling!

Your score is your total number of Pull Ups/Ring Rows each round (4 separate scores)

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