October 29,2019

28
Oct

October 29,2019

CrossFit Passion – CrossFit

Warm-up (No Measure)

2-4 sets of positional work:

1. Arch Body Rocks w/ PVC: 15-20 sec – focus on long body, lifting pipe off ground, squeezing butt

2. Global Extension Bar Hold: 10-15 sec – focus on extension from hip & feet together/toes pointed, feet on ground creating full “arch”

3. Light Bar Kip Swings: 8-10 reps – focus on tight body position & extension from hips, not lower back, working balance/avoiding swinging

+

2-3 sets of kipping drills:

1. Pause Kipping Half Pull-Up Drill: 5-8 reps – working on body control and leaning back returning into kip swing

*Coaches, create stations & rotate class through each drill every 90-120 sec

Metcon (2 Rounds for reps)

6 min AMRAP:

9-15-21

CTB Pull-Ups

Box Jump Overs – 24/20″

Rest 3 min

10 min amrap:

10 DB Reverse Lunges – 50/35#

10 Cal Row

10 DB Box Step Overs – 50/35#, 24/20″

10 Cal Row

Scaled:

Pull up/Jumping CTB