10-10-18 Pull-up Progression Week 1

9
Oct

10-10-18 Pull-up Progression Week 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Active Spidermans

Scap Push-ups

Mountain Climbers

Active Samson

Scap Pull-ups

Ring Rows

High Knees/Butt Kicks

Air Squats

Push-up to Down Dog

Gymnastics

Metcon (5 Rounds for reps)

5 sets:

10 sec isometric chin up hold

6 Supinated grip bent over rows

Max strict pull-ups

–1 min rest between sets–
Record total reps of pull-ups.

Modification: One band limit or modified pull-ups with barbell on rig.

Metcon

Metcon (Time)

2 RFT:

400m Run

21 Thrusters 75/55#
RX+: 95/65#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Lizard Pose (1 Min/Side)

Dragon Pose (1 Min/Side)

Thread the Needle (1 Min/Side)