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Tuesday


CrossFit Ktown – CrossFit

A): 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.
***FINAL WEEK***

B): 5k Row (Time)

Max Effort 5k Row
Half of class can begin with skills if we lack ergs.

XTRA): Metcon (No Measure)

3-4RNFT:

12-16 alt. single leg toes to bar

20 Russian twists w/ WB

30 windshield wipers w/ heavy plate

By | 2017-06-24T15:45:23+00:00 June 26th, 2017|WODS|0 Comments

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