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Nov
Thursday “Gym. Skillz” Nov. 2nd 2017
CrossFit/SN- Gymnastics Skillz Capacity Training
Thursday, November 2, 2017
VOD
Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.
A) Warm Up
EMOM12 (4 sets)
Min 1: 10 Ring Rows + 5 Push-ups
Min 2: 10 Feet Together Squats + 10 Toes Touches
Min 3: 45 Second Plank hold
Min 1: 10 Ring Rows + 5 Push-ups
Min 2: 10 Feet Together Squats + 10 Toes Touches
Min 3: 45 Second Plank hold
B) Strength/Skill
PULL UPS (C2B) OTM 10
Choose between 4-10 reps (10 reps will be 100 pull ups)
*Score the reps you Complete each round (note the round/reps you start to lose form)
**Goal is to have perfect reps each round for 10 rounds (you may get off rhythm in later rounds but perfect rhythm reps are the goal)
***Add one – two reps from last week assuming your form was perfect.
Otherwise continue with your given reps to perfect from.
Otherwise continue with your given reps to perfect from.
Strength
C1) Strength
Single Arm DB Press 8-10 reps @ 3030 tempo
(3 sec negative + 3 sec press w/ no pauses btw)
*Choose a weight that allows for this tempo and reps to be competed. Your shoulders and strength gains with thank you! 🙂
Rest 1 min
(3 sec negative + 3 sec press w/ no pauses btw)
*Choose a weight that allows for this tempo and reps to be competed. Your shoulders and strength gains with thank you! 🙂
Rest 1 min
C2)
Pendlay Rows (Barbell) for 8-10 reps @ 31×1
(3 sec from chest to ground, w/ 1 sec rest on ground + explosive pull from the ground to chest, and 1sec rest @ Chest)
Rest 1 min
x 4 sets each
(3 sec from chest to ground, w/ 1 sec rest on ground + explosive pull from the ground to chest, and 1sec rest @ Chest)
Rest 1 min
x 4 sets each