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CrossFit 051514

15
May

CrossFit 051514

Cleveland – CrossFit DTF

Warm-up
1) 50 Jumping Jacks
Run 400m
30 Squats
Run 200m
10 Burpees
Run 400 meters

Gymnastic
2) The Kipping Pull-up – 10-15 minutes to work on technique or strength
** This is for everyone. This is not a strict pull-up or butterfly kip. This is the OG, standard kip. Intention is to improve efficiency of the standard gymnastic kip.
** Athletes currently able to perform 0-12 unbroken kipping pull-ups – work on kipping and/or small sets of pull-ups or Australian pull-ups / ring rows
** Athletes currently able to perform 12-20 unbroken kipping pull-ups – work on small sets of chest to bar pull-ups, stringing small unbroken sets together 3-5 reps x 4-5 sets
** Athletes currently able to perform 21+ unbroken kipping pull-ups – work on Bar Muscle-up

Conditioning
3) “50 Cent”
5 rounds for time.
5 Curtis P 135/95
10 CTB Pull-ups
– Post time.

Games 135/95
Regionals 115/80
Open 95/65
Throwdown 75/55

Pull-ups (3-4 sets x 5-10 reps)

Chest-To-Bar Pull-ups (3-4 sets x 5-10 reps)

Bar Muscle-ups (3-4 sets x 3-5 reps)

50 Cent (Time)

5 rounds for time.
5 Curtis P 135/95
10 CTB Pull-ups
– Post time.

Games 135/95
Regionals 115/80
Open 95/65
Throwdown 75/55