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Thursday


CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

B): 2017 Gymnastics Cycle Progressions (No Measure)

Practice (20 min) –

Ring dip: dip support (top) -> dip negative -> weighted dip negative -> dip support (bottom) -> dip positive (master full ROM on the parallel bars before moving to rings)

Strict muscle-up: false grip hang -> false grip ring rows -> false grip chest-to-ring pull-ups -> ring row w/ turnover -> feet-elevated ring row w/ turnover -> strict muscle-up

Front lever: pulling prep -> pulling prep w/ chest pull -> pulling prep w/ knees up -> front tuck -> open front tuck -> tuck repeats -> can opener -> front lever

*An athlete should be able to show mastery in the ring dip before moving on to strict muscle-up or front lever. Focus on your quality of movement. We will ride these progressions for 4-6 weeks.

C): Metcon (No Measure)

3RNFT:

15 perfect goblet squats

10 upside down KB press ea. arm

10 single leg RDL ea. leg

5 KB windmills ea. side

50 hollow rocks

XTRA): Metcon (AMRAP – Reps)

Death by thrusters @ 95/65lbs, capped at set of 10

By | 2017-06-14T18:15:14+00:00 June 14th, 2017|WODS|0 Comments

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