Tuesday 02.12.2019

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Warm-up Drills
I. Row 35kcal
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squat (wall/bench drill)
10 x Hollow Rocks
IV. Mobility

“Operant Precision”
4 Rounds for time of
Pull-ups x 15-12-9-6
Row (kcal) x 30-24-18-12
GHD Sit-ups x 30-24-18-12

Notes: Scaling for Pull-ups and GHD Sit-ups is noted below as assignments from L1: Beginner through L4(+): Advanced/Experienced. Read the above reps/rounds as follows; round one is executed as 15 x Pull-ups, 30 x Row (kcal), and 30 x GHD Sit-ups, etc.

Click Image to open in separate window to access zoom capability: CrossFit GHD Sit-up execution and ‘points of performance’ for your leisure learning enjoyment.

GHD Sit-ups (scaling 1:1)
L4: GHD Sit-ups with both hands extend overhead for a touch to the deck at full extension ROM; the repetition completes when both hands reach the bottom roller set on the glute-ham developer.
L3 (Rx): GHD Sit-ups with a 1-arm touch deck at extension and bottom roller at full flexion ROM.
L2: GHD Sit-ups with a half or modified range of motion and omitting any incorporation of hand/arm reach at ROM extension.
L1: Abmat Sit-ups

Pull-ups  (scaling 1:1)
L4: Chest-2-Bar Pull-ups (Butterfly, kipping, or strict)
L3 (Rx): Chin-over-bar Pull-ups (Butterfly, kipping, or strict)
L2: Pull-ups with band attached to Pull-up Bar (kipping or strict)
L1: Ring or Barbell Body Row (strict)

Post scores to comments.

Skill Development: Handstand & Inversion Competency
5 Rounds of 2:00 intervals to achieve requisite workload. Preserve a minimum of :30 seconds rest between efforts.

L4: Handstand Walk x 25ft
L3: Freestanding Handstand Hold x :25 seconds
L2: Wall Walk x 3 reps (minimum 10 ‘hand-steps’ per rep!)
L1: Handstand Kick-up x 3 reps (if successfully in handstand against wall hold for :02-:15 per rep)

Post scores to comments.

Samy Daghir

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