06.21.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL OF TODAY’S WARMUP IS TO PRACTICE YOUR GYMNASTICS SKILLS.

TODAY’S WORKOUT IS MADE FOR COMPETITION- GO MAX EFFORT. CHECK THE CROSSFIT MAINSITE TO COMPARE YOUR SCORE.

Warm-up

Spend no more than 15 minutes on the gymnastics warmup.

Gymnasty- CTB Progression Practice (3×10)

STRINGING KIPPING CTB

A few things may cause you to have trouble stringing kipping #ctb pull-ups

1) Do you have enough strict strength behind the pull-up?

2) Are you in the correct position at the top of skill?

3) Do you drop straight down after chest touches?

▪️VIDEO on left is drill

▪️VIDEO on right shows that slight push-away into hollow that the drill is trying to teach you

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▪️Try the drill to help with:

1) Push away from bar after chest touches

2) learning how to push away with a slight hollow before heading into the arch at bottom of swing

3) Gain muscle memory & timing of skill by pausing on the box to make sure you FEEL the correct body position

Try 3x 10reps

DEMO HERE: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154848830673471/
If you don’t have CTB Pullups work on stringing your basic kipping pullups.

Metcon

CF Mainsite WOD 170608 (10 Rounds for reps)

Ten-1-minute rounds of:

3 unbroken thrusters 135/95 (Rx+ 155/105)

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max-reps chest-to-bar pull-ups

Rest 2 minutes between rounds.

YOUR SCORE IS THE NUMBER OF PULLUPS COMPLETE EACH ROUND.

If your 1-rep-max thruster is more than 155/105 lb consider going heavier. If you can’t get at least 3 chest-to-bar pull-ups, switch to regular pull-ups.

All rounds should be at a sprint pace! Scale as needed to achieve at least 3-5 pull-ups per round.

– – –

Beginner:

Ten- 1-minute rounds of:

3 unbroken thrusters (65/45)

40-yard shuttle sprint (10 out, 10 back, twice)

Max jumping chest-to-bar pull-ups

Rest 2 minutes between rounds.

YOUR SCORE IS THE NUMBER OF PULLUPS COMPLETE EACH ROUND.

The thruster load should feel challenging but should be performed without significant deviations in mechanics. If the thrusters and shuttle sprint take more than 40 seconds, make the run distance even shorter. For the pull-ups, set up a box so that the pull-up bar bisects the forearm when standing with arms fully extended overhead.

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