Thursday, September 17, 2015

Another beautiful day to be at CrossFit 782. 

Awesome work this week and looking forward to ramping it up next week with the weights. Rigth now is the time to focus on proper mechanics and speed and work on awkward movements like you will see today. 

Strength

Rope Climbs - Legless, Wrap around, Foot over foot. 

We will take 10 minutes to work on these different types of rope climbs and help you become proficient giving it a try on your own time. Check out this video for a little heads up on the last two progressions of rope climbs. 

https://www.youtube.com/watch?v=G_3kJy-_CiA

Pullup Progressoins

  • Strict Pullups x 3-5reps x 2sets + Kipping/Butterfly Pullups x 6-8reps x 2sets
  • OR
  • Pullup Hold w/ chin over the bar x 15secs x 2sets + Negative Pullup x 10secs x 2sets

Either before or after or between the rope climbs you will work on your pullups. 

Conditioning

8 min Ascending Ladder

  • 2 Pullups or Ring Rows
  • 2 Power Cleans (185/125lbs) (135/95lbs) (95/65lbs)
  • 2 Burpees

On the pullups/ring rows work on your efficiency and for the power cleans challenge yourself with this weight. 

- Team 782