1. August 2023
Aug
01
CrossFit – Tue, Aug 1
Warm-Up
Warm-Up
Jump Rope
:30 steady single unders
:60 Attempts at Speed Steps
:30 Steady Single Unders
:60 Attempts at Double Unders
*Proficient athletes cap work at :40 on the :60 intervals
:30 steady single unders
:60 Attempts at Speed Steps
:30 Steady Single Unders
:60 Attempts at Double Unders
*Proficient athletes cap work at :40 on the :60 intervals
+
Warm-up/Position Prep:
2-3 sets:
A1. Feet Supported Global Extension Hold: 30-45 sec
A2. tall kneeling Controlled Shoulder CARS: 5 reps/side
A3. paused Arch to Hollow swings: 5 reps w/ 1 sec pause in each position
A4. Hinging Ring Rows: 4-6 reps
Strength / Skill
C2B Skill
Chest to bar skill development:
*Beginner Skill Development:
20 min Butterfly Pull-Up Practice:
10-15 reps with both feet on box working ROM
–rest 1 min x 2 sets–
10-15 reps with Single foot on box working ROM
–rest 1 min x 2 sets–
5-10 Small Butterfly Circles
–rest 1 min x 3-5 sets —
*Focus on pointing toes, keeping arms shrugged to ears at the bottom
*Beginner Skill Development:
20 min Butterfly Pull-Up Practice:
10-15 reps with both feet on box working ROM
–rest 1 min x 2 sets–
10-15 reps with Single foot on box working ROM
–rest 1 min x 2 sets–
5-10 Small Butterfly Circles
–rest 1 min x 3-5 sets —
*Focus on pointing toes, keeping arms shrugged to ears at the bottom
+
*Advanced Capacity Development:
3 sets:
2 min AMRAP: Unbroken sets of 5 CTB Pull-Ups
Rest 2 min between sets
WoD
Bunny Hop (Time)
"Bunny Hop"
1 round
100 single unders
50/40 cal Row
50 double unders
25/20 cal EB
100 single unders
50/40 cal EB
50 double unders
25/20 cal Row
1 round
100 single unders
50/40 cal Row
50 double unders
25/20 cal EB
100 single unders
50/40 cal EB
50 double unders
25/20 cal Row
Time Cap: 18 minutes
Cooldown / Cashout
Cashout (3 Rounds for reps)
Core finishers:
Hollow Body Hold: AMSAP with Perfect form, only lumbar in contact with floor x 3 attempts
–rest 1 min between attempts–
*If unable to hold more than 20 seconds, switch to Hollow Tuck Hold
Hollow Body Hold: AMSAP with Perfect form, only lumbar in contact with floor x 3 attempts
–rest 1 min between attempts–
*If unable to hold more than 20 seconds, switch to Hollow Tuck Hold
