WOD

Thursday 21st August 2014

Main – CrossFit

SKILL

Spend 15 minutes working on the kipping pull-up workshop.

– Swing
The movement comes from the shoulder, thinking about pushing you chest forwards and backwards

– Pop the hip
Pop the hip up towards the bar

– Turn the hips over
Once we’ve loaded the hip by popping them up to the bar, we want to then kick down and pull with the arms

– Push away
Once your chin is over the bar, you want to continue the momentum by pushing away at the top

We want to emphasis people not always relying on bands as progressions so for the workout if you cannot do a full range of motion pull up we want people to opt for ring rows NOT bands.
To make ring rows more challenging, place your feet on a box.

WOD

In a team of 2 complete the following for time:

– 50 Back squat (40kg/60kg)
– 40 Pull-ups
– 30 Box jumps (20”/24”)

– 50 Back squat (30kg/40kg)
– 40 Pull-ups
– 30 Box jumps

– 50 Back squat (20kg/30kg)
– 40 Pull-ups
– 30 Box jumps

Time cap: 15 minutes

SCALING
-Reduce weight
-Ring rows (not banded pull-ups)
-Reduce height

Metcon (Time)