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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: Planche Progressions (Accumulate 60-90 sec at toughest)

Demonstrate 1 min unbroken before moving to next movement; accumulate 60-90 seconds @ toughest:

– Hollow front leaning rest

– Hollow forward lean

– Bent arm frog stand

– Straight arm frog stand

– Tuck planche

– Straddle planche

– Planche

C: Front Lever Progressions (Accumulate reps or time at toughest)

Demonstrate capacity of movement before moving on to more advanced:

– 30 second active hang from rings

– 5+ strict knees to elbows

– 3+ dead hang to inverted

– Dead hang to inverted to tucked negative

– Single leg negative

– Front lever negative

– Straddle front lever

– Front lever

D: Metcon (No Measure)

EMOM 16:

1st – 12 sec shuttle run hard

2nd – 20 sec L-hang

3rd – 12 sec row hard

4th – walk rest or light mobility

Optn: 5k Run (Time)

Max Effort 5k Run

By | 2019-03-14T16:00:21+00:00 March 13th, 2019|WODS|0 Comments

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