No CrossFit Kids
Sammie and Tarken will be out of town this weekend, so we will not be able to hold CF Kids class on Saturday 2/12.
The Board
We've been practicing technique, now it's time to put your skills to work. Station 1 reflects the L1-L4 programming approach our Tuesday Gymnastic Program has reflected. L4 (RMU), L3 (BMU), L2 (Kipping Pull-Up), L1 (Strict Pull-Up)
The Mobility
The Warm-Up
When doing high skilled movements, it's always better to be very warm before going into it. Your warm-up is a mini WOD to do just that! Move through it so you are good and sweaty by the end!
- Sumo Deadlift High Pull, Burpees over Bar, Push-Press & Tuck-Ups
Station #1
All stations are following a 1:00 clock.You will perform the given number of Sumo Deadlift High Pull (SDLHP) to increase your heart rate, and then with any time remaining within that minute, you will do Max reps of RMU, BMU, C2B Pull-Ups, Kipping Pull-Ups, Ring Rows or Low Bar Toe Assisted Pull-UpsYour score will be total reps of the gymnastics movement only (not SDLHP).
Station #2
Again, following a 1:00 clock, you will row and then perform as many Ab Mat Sit-Ups as Possible with remaining time.Score = AMSUhttps://youtu.be/zQbBQM1Yj6U
Station #3
Following a 1:00 ClockYou will do and Down Ups, Reverse Lunges. With time remaining perform as many Handstand Push-Ups, Pike, or seated DB Presses (using 2 dumbbells) as possible.https://youtu.be/cy3--lOnWkk
The Finisher
Crossover Symmetry TsSupine PVC Lat Pull-DownStrict Pull-Up (or banded)
