CrossFit – Wed, Dec 13

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength/Accessory

Pull-ups

5xMax Effort

-Add weight if you can complete more than 10 unbroken

-Complete on a 2:30 Clock

KB RDL

5×8

-Use a moderate weight

Workout

Pavlova (AMRAP – Rounds and Reps)

Freedom (RX+)

20:00 AMRAP

25/20 Calorie Row or 250m Run

100 Single Unders

Independence (RX)

20:00 AMRAP

20/16 Calorie Row or 200m Run

75 Single Unders

Liberty

20:00 AMRAP

16/13 Calorie Row or 150m Run

50 Single Unders (OR Line Hops)

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 5 Rounds

Coming out at a slower, steady pace throughout.

Aim to replicate the time it takes you each round on the rower or on the run.

Look for 1 Round every 2:30-3:00

Skills and Drills

Strict Pull-up Progression – Week 5 Day 1: (Checkmark)

Advanced:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Cooldown/Mobility

Mobility (No Measure)

1 min Foot Smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose