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CrossFit 052814

28
May

CrossFit 052814

Fairview Park – CrossFit FVP

Gymnastic
1) 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

Barbell
2) Deadlift – 10-12 min to work up to 1RM

Conditioning
3) For time.
Run 400 meters
40 Box Jumps 24/20
40 Burpees
Run 400 meters
– Post time.

Deadlift (1RM)

Metcon (Time)

For time.
Run 400 meters
40 Box Jumps 24/20
40 Burpees
Run 400 meters
– Post time.