7-25-19 Pull-up Progression Week 2

24
Jul

7-25-19 Pull-up Progression Week 2

Announcements

Happy Birthday, John C!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

100m Run

5 Ring Rows

10 Slow Air Squats

100m Run

5 Push-up to Down Dog

10 Glute Bridge

100m Run

5 Inchworm to Push-up

10 Jumping Air Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Bent Over Rows

Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 20 sec ring row hold

Min 2: 5 Pull-up Negatives

Min 3: 8 BB Bent Over Rows 65/45#

Metcon

Metcon (No Measure)

Workout Rehearsal:

*With an empty barbell*

5 Front Squats

5 Push Press

5 Thrusters

5 Scap Pull-ups

5 Kip Swings

5 Kipping Pull-ups

*REST*

5 Thrusters 75/55#

100 Meter Run

5 Kipping Pull-ups (C2B)

Metcon (Time)

For Time:

25 Thrusters 75/55#

400m Run

25 Pull-ups

400m Run

25 Thrusters 75/55#
RX+: 95/65# and C2B Pull-ups