STRENGTH/SKILL DAY!!!
*If you do not get to the WOD, that’s fine! Today’s focus should be on the strength portion. Skip to the Post WOD if you run out of time.
WARMUP
5 min cardio
5 min Coach led mobility
STRENGTH/SKILL DAY!!
A) Pull-up Program
3×60% max reps
3 sets 5-10 negatives (do more reps than last week)
2 sets 5-20 banded chin-ups (reverse grip) – burnout sets – everyone uses a band!
3 sets :10-:30 Active Hang
*Do all the pull-ups, then all the negatives, then the chin-ups, then the active hang
B) Bench Press (go light)
3×10
Bent DB Rows
3×10
Banded Triceps Extension
3×10-20
C) Single Leg KB RDLs
3×10 each
Glute Bridges (feet on bench)
3×10-20
Russian Twists
3×20
Flutter Kicks
3×20
*Superset the movements in part B. Then move on to part C, and superset those movements.
WOD – RPE 6-7 (Recovery)
500m Row
Or
1000m Bike
Or
400m jog
NOT OPTIONAL POST WOD
5 min foam roll
CrossFit Reserve 