10-24-18 Pull-up Progression Week 3

23
Oct

10-24-18 Pull-up Progression Week 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Each:

Single Unders

Squat Hold + Toe Touch

Banded Pull Aparts

Scap Pull-ups/Scap Push-ups

Backward Singles

Ring Rows

Push-up to Down Dog

Warm-up (No Measure)

Activation:

10 Banded Pull Aparts (Supinated)

10 External Rotations

10 Banded Pass Throughs

Gymnastics

Metcon (5 Rounds for reps)

5 sets:

14 sec isometric chin up hold

10 Supinated grip bent over rows

Max strict pull-ups

–1-2 min rest between sets–
Record total reps of pull-ups.

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

18 KB Swings 53/35#

12 Burpees
RX+: 70/53#

Cool Down

Metcon (No Measure)

Mobility/Stretching:

3 Pos Banded Shoulder Stretches (0:30/Position)