4-2-19 Pull-up Progression Week 1

1
Apr

4-2-19 Pull-up Progression Week 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 Seconds Each:

Easy Shuttle Runs

Side Shuffles

High Knees

Butt Kickers

Solider Kicks

Moderate Shuttle Runs

Quad Stretch

Knees to Chest

Side Lunges

Cradle Stretch

Faster Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Warm-up (No Measure)

Specific Warm-up:

2 Sets:

10 Scap Pull-ups

8 Ring Rows

6 PVC Pass Throughs

Gymnastics

Metcon (No Measure)

3 sets for quality:

10 Second Chin Over Bar Hold (pronated)

12 Lat Pull-downs

10 DB Row (each arm)

Accessory

Metcon (No Measure)

2 sets for quality:

15 Low Banded Rows

30 Second Deadhang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 DB Snatch 35/25#

8 Burpees Over Dumbbell

100m Run
RX+: 50/35#