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OUR BLOG

WOD – Thursday, 14/06/2018

By admin | In CrossFit Rocks | on June 13, 2018

CrossFit Rocks – CrossFit

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Strict pull-ups are the foundation which kipping pull-ups are built on.

Warm-up

Warm-up (No Measure)

In teams of 2/3, alternate on the assault bike for 7 minutes.

Then,

Skill: handstand push-up progressions

Then,

Beginner-intermediate:

EMOM 6 minutes of:

Min 1: 30s Handstand Hold

Min 2: 8 Seated dumbbell press

Advanced:

EMOM 6 minutes of:

Min 1: 30s freestanding handstand hold

Min 2: 8 deficit handstand push-ups

Then,

Lift.

Weightlifting

Weighted Pull-ups (3-3-3-3-3-3-3 reps)

The infamous pull-up. Some of us want just 1, while others are adding on weight. The journey for improving your pull-up does not end. Once you get 1, you aim for 2, 3, etc. Then you start pulling higher and then you start adding on weight. No matter where you are in your pull-up journey we have something for everyone today to improve their pulling strength. Make the most of it.

Metcon

Metcon (AMRAP – Reps)

3 rounds of:

30s max rope slams

30s max 5-10-15m shuttle sprints

30s max groiners

30s rest

Advanced Athlete Extra Work

Rest day or catch up.

Gymnastics strength WOD

Metcon (No Measure)

5 min EMOM:

10 hollow rocks + 10 superman pulses

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