WOD - Class Programming
Thursday, June 9
“It’s not an apology if it comes with an excuse.” - Kevin Kelly
STRENGTH
Strict Pull-up - Skill A:
Ring Lat Press Downs 3x8
Make these a little more difficult than Day 8 by walking your feet closer to the pull-up bar. Keep a rigid body and pull to the hips.
Strict Pull-up - Skill B:
Pause Ring Rows 5x5
Pause 5 secs at the chest each rep. Compare to Day 8. Make more difficult if possible.
Strict Pull-up - Skill C:
Scap Pull-ups 4x10
These should feel pretty good by now. Pull down on the bar to engage to the lats. Don't forgot about your hollow position on these, too. Point your toes, squeeze your glutes and quads, and keep your rib cage down.
Strict Ring Muscle-up Day 16/20
Strict Ring Muscle-up - Skill A:
False Grip Active Ring Hang : 2x Max Hold
False Grip Active Ring Hang 2x max hold
One less set than we have been completing. Don't rush the rest between efforts and make sure you start with a strong false grip.
Strict Ring Muscle-up - Skill B:
Elevated Ring Rows 3x5
Compare to day 13. Set the rings up just under your hips and use a 14-20 inch box. Building strength in the lats which will transfer over to all gymnastics movements.
Strict Ring Muscle-up - Skill C:
Band Tricep Extensions 3x20
Use a lighter band on these sets and focus on full lockout.
WOD
Complete as many rounds and reps as possible in 18 mins of:
50 Sit-Ups
30 Push Press, 95/65 lbs
100 Double Unders
40 V-Ups
30 Overhead Squats, 95/65 lbs
100 Double Unders
50 Sit-Ups
30 Sumo Deadlift High Pulls 95/65 lbs
100 Double Unders
REBUILD
Every 1:30 for 18:00
:45 Sit-Ups @2011
14 Filly Press @2011
8 Tempo Overhead Squats @3212
Wednesday, June 8
“The thing that made you weird as a kid could make you great as an adult.” - Kevin Kelly
STRENGTH
Use the heaviest weight you can for each set.
E2M
WOD
FT: Wall Balls and Toes-to-bars
For time:
42 Wall Balls, 20/14 lbs
21 Toes-to-bars
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
18 Wall Balls, 20/14 lbs
9 Toes-to-bars
Tuesday, June 7
“Anything you say before the word “but” does not count.” - Kevin Kelly
Rebuild option available in each class.
XT Strength (Snatch Focus): 5:30pm
Strength
Every 1 min for 15 mins, alternating between:
8 L Arm Dumbbell Rows, pick load
8 R Arm Dumbbell Rows, pick load
Nose-to-Wall Handstand Hold, 30 secs
20 Russian Kettlebell Swings, pick load
Ring Support Hold, 30 secs
WOD
FT: Rows, 400 m, and Assault Bike Calories
For time:
Row, 1000 m
Run, 400 m
60/40 Assault Bike Calories
REBUILD
Every 75sec x 9 Sets (12mins)
1st - Off Set KB Push Ups 20X0 Tempo; 6-8/arm
2nd – Renegade Rows 2020; 12-16reps
3rd - Tall Kneeling KB Tricep Extension 20X0; 10-15rep RANGE
XT STRENGTH
1) Snatch Pull 3x5
2) Snatch Balance 3x5
3) Every 2 mins for 16 mins: Hang Snatches and Snatches
1x [ 1 Hang Snatch + 1 Snatch ], pick load
Every 2 mins for 16 mins.
4) Back Squat : 10x2 at 70% 1RM
Back Squat 10x2 at 70% 1RM Rest as needed between sets.
Ten sets with 70% of your back squat 1RM gives the opportunity to accumulate some volume with moderate load. Fast out of the hole and carry that speed through the middle of the rep. Stay balanced and brace tight.
Monday, June 6
Wow….what an amazing turnout on Saturday and such a fun celebration. Thanks to all that contributed to the awesome food selection and for being a part of the Pisgah family! Here’s to the next 10 years…
Announcements for the week:
First, we want to thank Coach Dan Hartley for stepping in and helping us with our Monday Noon class for the last few months. That’s been a huge help and I know the community has benefited from his experience and coaching there. His primary work schedule has changed and Coach Mark will be taking that Noon class starting tomorrow. Thanks, Coach Dan!
Hayette received multiple request for her pancake recipe from Saturday, so she’s sent this: Hayette’s Banana Pancakes Recipe
There are three different CrossFit events happening in AVL in July. I’ve pasted descriptions of all 3 at the bottom of this for your information.
STRENGTH
Strict Pull-up Day 15/20
Strict Pull-up - Skill A:
Kip Drills 4x8
4x6-8 reps
Slightly higher volume than Day 7.
These should be slow and controlled.
Press down on the bar.
Strict Pull-up - Skill B:
Banded Pull-up Negatives : 10x1
Banded Pull-up Negatives 10x1
Rest as needed between sets.
More negatives. See if you can go even slower on your negative than back on Day 7. Rest as needed between sets so that you can get a solid negative in each time.
Strict Ring Muscle-up Day 15/20
Strict Ring Muscle-up - Skill A:
Banded Seated Ring Muscle-ups : 3x Max Rep
Banded Seated Ring Muscle-ups
3x max rep
No more than 20 reps each set. Compare to days 2, 5, and 9. Working through the transition part of the strict ring muscle-up. Keep the arms in close and eyes forward.
Strict Ring Muscle-up - Skill B:
Strict Ring Dips 1x10
Accumulate 10 reps.
Focus on your form. Eyes stay forward and make sure the shoulders lower below the elbows. Get a good lock out at the top of each rep.
Strict Ring Muscle-up - Skill C:
Bottom Push-up Hold : 1x 90 secs
Bottom Push-up Hold 1x 90 secs
Accumulate 1:30
Nothing should be touching the floor other than your toes and hands. Keep your core engaged and squeeze your glutes.
WOD
AMRAP 12 mins: Lateral Parallette Jump Overs, Dumbbell Bench Press, and Dumbbell Farmers Carries
Complete as many rounds as possible in 12 mins of:
30 Lateral Parallette Jump Overs
12 Dumbbell Bench Press, pick load
Dumbbell Farmers Carry, pick load, 100 m
July Events:
Riley 21 Charity WOD - July 9
Hello!
We would love to have you all join us for our annual Riley 21 event on July 9, 2022. (Flyer attached)
I know most of you know our former member Riley tragically gave his life saving many others in the UNC-Charlotte school shooting in 2019. His family are all still members and we love to celebrate his life with a fundraiser each year. Registration is open! We are only asking for donations that go directly to the foundation. You can go to our website or use the link below.
Registration:
https://crossfit-asheville.triib.com/events/riley-21__/
Website
http://crossfitasheville.com/events/
Riley Howell Foundation:
https://rileyhowellfoundation.org/
Bowen Memorial Charity WOD - July 23
Hey guys,
July is a busy month every year with fitness events and summer break for kids, but we are hoping to see as much of the community as possible this year for Bowen 11 memorial fundraiser. It is important to us that his legacy lives on and we pay tribute to our local heroes while showing his family that the community will never forget his sacrifice.
The cost of the event is $35 which includes a t-shirt and all proceeds will go directly to his family. If you guys have any questions feel free to reach out!
Summit Summer Slam Competition - July 30
Hello!
We'd like to invite you to our Summit Summer Slam Competition and would really appreciate it if you could share with your members!
RX, Intermediate and Scaled divisions.
2 person same sex teams.
$75 per team until July 1st, $100 per team after July 1st.
Prizes awarded to the top 3 in each category.
Here is the link : https://summit-crossfit.triib.com/events/summit-summer-slam
Sunday, June 5
“The invariable mark of wisdom is to see the miraculous in the common.”
― Emerson
XT Strength: 9a
We’re excited to pivot our XT Strength program slightly to more of a concentrated focus on Olympic lifting and skill development. Each XT Strength class moving forward will now have a primary goal of moving athletes forward in Olympic weightlifting. We hope you’ll enjoy this change as we seek to progress in this area!
XT Strength
Clean - Test:
Log your best Clean 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.
If you already know your clean 1RM, skip this test. You'll need to know your max for various percentages throughout the program. If you don't know your clean 1RM, work up to a max today and log your score here. Make note of how things felt and what kind of jumps in weight you made. We'll retest again at the end of the program.
Clean - A:
Clean Lift Off + Clean Pull + Power Clean + Clean : 1-1-1
Clean Lift Off + Clean Pull + Power Clean + Clean 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
This complex is a deconstructed clean. Each rep builds off the previous movement, culminating in a full clean. Each rep is meant to be a full reset from the floor. The focus is on the quality of the sets done, versus rushing through things by hanging onto the barbell.
Clean - B:
Clean Pull + Clean + Clean Pull + Clean : 1-1-1-1-1
Clean Pull + Clean + Clean Pull + Clean 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
5x(1+1+1+1) 65% 1RM Clean (or more)
This complex has two cleans. Each is preceded by a clean pull. Use the clean pull to get your positions right for the cleans and focus on extension. Visualize going into a clean on the pulls, the movement should be the same, just abbreviated. Reset at the floor with each rep of the complex.
Clean - C:
Front Squat 10x2 at 70% 1RM
Rest as needed between sets.
Front squat strength will be key to increasing overall clean ability. Use 70% of your front squat 1RM. Be fast out of the hole!
Saturday, June 4
“No duty is more urgent than giving thanks.” - James Allen
Community WOD (Note…at 10AM today!)
10 3-minute stations. Can be done individually or as a 2-person team. Teams can split work anyway they would like. Teams can start at any location and will rotate immediately to the next task at 3:00 intervals.
1: KB Goblet Lunges
2: DBall Over Shoulder
3: Sled Push
4: KB Swings
5: Bike
6: Alt. DB Snatch
7. Row Cal
8. Box Overs
9. Sit-Ups
10. Pull-up/Ring Row
Friday, June 3
“Water is the softest thing, yet it can penetrate mountains and earth. This shows clearly the principle of softness overcoming hardness.”
― Lao Zi
Strict Pull-up - Skill A:
Every 1 min for 5 mins: Toe Spot Strict Pull-ups
6 Toe Spot Strict Pull-ups
Every 1 min for 5 mins.
Compare to Day 6. Try using less toe assist than last time. If you scaled the reps down last time, try adding some back in. *Don't sacrifice form and technique for reps.
Strict Pull-up - Skill B:
Chin Over Bar Hold : 1x 45 secs
Chin Over Bar Hold 1x 45 secs
Accumulate 30-45 secs. Compare how you feel today to how things went on Day 6. This is a very tricky skill piece, but the strength developed by this static hold will be very useful for your strict pull-up. Try breaking into less sets than you did last time. Focus on pinching your shoulder blades back at the top, and stay hollow!
Strict Pull-up - Skill C:
Banded Single Arm Lat Pull Downs : 3x16
Banded Single Arm Lat Pull Downs 3x16
3x8 L/8 R Same reps as Day 6, but you have 2 options today: 1) use a thicker band for more resistance, or 2) hold your hand at your chest for 1-2 secs each time. Remember, to initiate the pull-down by activating the lat.
Strict Ring Muscle-up Day 14/20
Strict Ring Muscle-up - Skill A:
Top Ring Transitions 3x10
Compare to days 6, 8, and 11. You should be feeling more comfortable with this drill. Use the legs as needed. Keep your eyes forward and maintain the hollow position.
Strict Ring Muscle-up - Skill B:
Banded Single Arm Lat Pull Downs : 3x20
Banded Single Arm Lat Pull Downs 3x20
3x10 L/10 R Look back at day 11 and adjust the band setup as needed. Keep the arm in close and drive the elbow down each rep.
Strict Ring Muscle-up - Skill C:
Hollow Hold 1x 90 secs
Accumulate 1:30. Make sure you are breathing through your time holding. Do not hold your breath. There should be no space between your lower back and the floor. Scale to a tuck hold if needed.
WOD
"Autobot"
AMRAP 18 mins: Deadlifts, Double Unders, and Wall Balls
Complete as many rounds as possible in 18 mins of:
9 Deadlifts, 225/155 lbs
60 Double Unders
30 Wall Balls, 20/14 lbs
Thursday, June 2
“Wisdom is knowing I am nothing,
Love is knowing I am everything,
and between the two my life moves.”
― Nisargadatta Maharaj
Strength
Every 1:30 for 18 mins, alternating between:
5 Front Squats, pick load
10 Supine Ring Rows
5 Prone Swimmers
Flutter Kicks, 45 secs
WOD
3x RFT, every 4 mins: Rows and Dumbbell Thrusters
3 rounds, each round for time, of:
Row, 500/400 m
15 Dumbbell Thrusters, pick load
Go every 4 mins.
Rebuild
3 RFQ
20 Landmine Twists
12 DB Thrusters @21X1
20 Russian Twists
Wednesday, June 1
“Obscurity and a competence—that is the life that is best worth living.”
― Mark Twain, Notebook
Skill Work
Snatch
WOD
“Isabel”
30 Snatch for time (135/95)
Rest as needed
Then…
3 RFQ
Bike 500/400m
DB Walking Lunge, 30 ft
KB Sumo DL High Pull x 15
Tuesday, May 31
“That’s one more kid that will never go to school / Never get to fall in love, never get to be cool”
Neil Young, “Keep On Rockin’ in the Free World”
Strength
Alt EMOM 18 mins: Arnold Press, Frog Pumps, Zottman Curls, and Alternating Single Leg V-ups
Every 1:30 for 18 mins, alternating between:
10 Arnold Press, pick load
25 Frog Pumps, pick load
10 Zottman Curls, pick load
40 Alternating Single Leg V-ups
WOD
Complete as many rounds as possible in 12 mins of:
30 Double Unders (60 Singles)
12 Toes-to-bars
12 Dumbbell Pull Throughs, 50/35 lbs
Rebuild
3 RFQ
12 KB Slasher to Halo
20 Weighted V-Ups @2111
12 DB Pull Throughs
XT Strength
Every 1:30 for 3 mins: Split Jerk Position Press
5 Split Jerk Position Press, pick load
Every 1:30 for 3 mins.
Split Jerk : 2-2-2-2-1-1-1-1-1-1
Split Jerk 2-2-2-2-1-1-1-1-1-1
Use the heaviest weight you can for each set.
3 RFQ
Speed Skater (Bound and Stick) x 20
Landmine RDL x 12 (6/each)
Turkish Get-Up x 1:00/each side
Monday, May 30
"Without memory, there is no culture. Without memory, there would be no civilization, no society, no future."
Elie Wiesel
Due to the Memorial Day holiday, we’ll be offering one Community WOD class at 10am. All are welcome. Lots of options to complete the WOD (See below). We also encourage everyone to consider the bigger community event at Summit CF. They always do a great job with the event. We hope you will make it to either space!
“Murph” (can be done as partner WOD or as an individual)
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Partition the pull-ups, push-ups, and air squats as needed.
If you've got a 20 lb vest or body armor, bring it, as many athletes choose to do this WOD weighted.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run.
For Time:
400 m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400 m Run
Sunday, May 29
“I've learned that you shouldn't go through life with a catcher's mitt on both hands; you need to be able to throw some things back.”
― Maya Angelou
XT Strength 9a
Bench Press
5x5
Every 3 mins for 18 mins: Power Cleans, Hang Squat Cleans, Split Jerks, and Front Squats
1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk + 1 Front Squat ], pick load
3 RFQ
Side Plank :45/each
Seated Box Jump x 5
Saturday, May 28
“Only the wisest and stupidest of men never change.”
― Confucius
Rebuild 8:30a, Community WOD 9a
Rebuild
3 RFQ: Front Rack Split Squats and Rear Foot Elevated Dumbbell Romanian Deadlifts
3 rounds for quality of:
5 L/5 R Front Rack Split Squats, pick load
Rest 1 min
5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load
Rest 1 min
3 RFQ
10-15 GHD Sit-Ups @21X1 (25 Abmat Sit-Ups)
1:00 Double KB OH Hold
1:00 Rope Pulls
Anytime during class: 2x 50’ Sled Drag Face Pull
Community WOD
(Partner or Individual)
4 rounds, 8 mins each, for max reps of:
4 Building Laps (Partners alternate)
6 Wall Walks (20 DB Push Press) – partners: any split
2 Post Runs (partners alternate)
12 Burpees Over Rower (Burpees) – partners: any split
max reps in remaining time Row Calories – partners: any split
Rest 2 mins between each round.
Friday, May 27
“Most things break, including hearts. The lessons of life amount not to
wisdom, but to scar tissue and callus.”
― Wallace Stegner, The Spectator Bird
Strength
Strict Pull-up - Skill A:
Accumulate 90-120 secs.
By now you're probably realizing these things aren't easy. You're so much stronger today, though, so we're upping the volume! Compare to Day 4's 90 second effort. Today is a full 30 seconds longer. Stay active by pressing down on the bar. *Break things up as needed but aim for big sets.
Strict Pull-up - Skill B:
Hollow Hold : 3x 20 secs, rest 30 secs
Hollow Hold 3x 20 secs Rest 30 secs between sets.
These should be feeling a bit easier now. If switching back and forth between hollow holds and tuck holds, see if you can increase your time in the hollow hold. Whatever you do, attempt to work the entire 20 seconds. No breaks any more!
Strict Pull-up - Skill C:
3x8-10 reps We first saw these on Day 4. There are 2 pauses here: one at the very beginning, and one at the top of the rep. Initiate the pull with your lats by pressing down on the rings. This should feel similar to your Scap Pull-ups on Day 8. Hold the top position for 1-2 secs. *Try increasing difficulty from Day 4 by moving your feet closer to the pull-up bar, even if only a couple of inches.
Strict Ring Muscle-up Day 12/20 -
Strict Ring Muscle-up - Skill A:
Toe Spot Ring Muscle-ups : 3x5
Make sure to take your time through each rep here. Use as much assistance as needed. Allow it to feel challenging, but let your legs assist through the toughest parts of the drill.
Strict Ring Muscle-up - Skill B:
Banded PVC Hollow Lat Press Downs : 3x8
Start in a hollow position on the floor and actively press down to your hips before controlling back up each rep.
Strict Ring Muscle-up - Skill C:
Ring Support Hold : 3x 30 secs
Compare to days 4, 6, and 9. Try and challenge yourself to hold a little longer if you are breaking up the 30 secs. Make sure you are breathing the whole time. Do not hold your breath.
WOD
For time:
1 Burpee Box Jump Over, 24/20 in 10 Overhead Squats, 95/65 lbs
2 Burpee Box Jump Overs, 24/20 in 9 Overhead Squats, 95/65 lbs
3 Burpee Box Jump Overs, 24/20 in 8 Overhead Squats, 95/65 lbs
4 Burpee Box Jump Overs, 24/20 in 7 Overhead Squats, 95/65 lbs
5 Burpee Box Jump Overs, 24/20 in 6 Overhead Squats, 95/65 lbs
6 Burpee Box Jump Overs, 24/20 in 5 Overhead Squats, 95/65 lbs
7 Burpee Box Jump Overs, 24/20 in 4 Overhead Squats, 95/65 lbs
8 Burpee Box Jump Overs, 24/20 in 3 Overhead Squats, 95/65 lbs
9 Burpee Box Jump Overs, 24/20 in 2 Overhead Squats, 95/65 lbs
10 Burpee Box Jump Overs, 24/20 in 1 Overhead Squat, 95/65 lbs
Thursday, May 26
“Conquer the angry one by not getting angry; conquer the wicked by goodness; conquer the stingy by generosity, and the liar by speaking the truth. [Verse 223]”
― Siddhārtha Gautama, The Dhammapada
- "Murph" Memorial Day WOD - Monday, May 30 @ Summit CF (see their social media or flyer at Pisgah) and 10am @ Pisgah Fitness (Community WOD style - all are welcome).
- Pisgah 10-Year WOD and Hang - Saturday, June 4 10a-12p
Strength
Every 1 min for 16 mins, alternating between:
6 Snatch Grip Romanian Deadlifts @3111, pick load
5 Tall Box Jumps
5 Barbell Roll-Outs @ 3231
25 Banded Overhead Tricep Extensions @2111
WOD
Complete as many rounds as possible in 15 mins of:
Dumbbell Front Rack + OH Carry 50/35 lbs, 100 m (Switch at 50m)
12 Dumbbell Box Step-ups, 50/35 lbs, 20 in
24 Sit-ups
Rebuild
3 RFQ
DB Front Rack + OH Carry 100m (switch arms at 50m)
12 Dumbbell Box Step-ups @ 3111
24 Sit-Ups @2111
Wednesday, May 25
“Perhaps the logical conclusion of everyone looking the same is everyone thinking the same.”
― Scott Westerfeld, Uglies
Strength
Log your best Deadlift 1 rep max lift.
WOD
"Five Minute Major"
3x AMRAP 5 mins w/ Buy-in: Double Unders, Toes-to-bars, Dumbbell Front Squats, and 2 more
In 5 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
12 Toes-to-bars
12 Dumbbell Front Squats, 50/35 lbs
-- Rest 5 mins --
In 5 mins do: 100 Double Unders
then in the remaining time, AMRAP of:
9 Toes-to-bars
9 Dumbbell Thrusters, 50/35 lbs
-- Rest 5 mins --
In 5 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
6 Toes-to-bars
6 Dumbbell Clusters, 50/35 lbs
Tuesday, May 24
“It is not a daily increase, but a daily decrease. Hack away at the inessentials.”
― Bruce Lee
Strength
3 rounds for quality of:
10x [ 1 1-1-2 Dumbbell Bench Press ], pick load
Rest 45 secs
10 Single Arm Overhead Squat (5/each), pick load
Rest 45 secs
WOD
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
1 Building Lap Run w/odd object (40/20)
Rebuild
Every 1:30 for 18 mins, alternating between:
10 Barbell Hip Thrusts, pick load @2111
20 Barbell Good Mornings @3111
Farmers Carry, pick load, 100 m
Prone Plank, 1 min
XT Strength
Every 1:30 for 15 mins: Power Jerk
1 Power Jerk, pick load
Every 1:30 for 15 mins.
Every 2:30 for 15 mins: Hang Power Snatches, Power Snatches, and Tempo Overhead Squats
1x [ 1 Hang Power Snatch + 1 Power Snatch + 2 Tempo Overhead Squats ], pick load
Every 2:30 for 15 mins.
3 RFQ
Russian Twists x 20
SA DB Overhead Sit-Ups x10 (5/each arm)
3 RFQ
Russian KB Swing x 20
5 Tuck Jump (Max Effort for Height)
Monday, May 23
“If you try to change it, you will ruin it. Try to hold it, and you will lose it.”
― Lao Tzu, Tao Te Ching
“Chasing Solace” - Rob Shaul
Strength
Strict Pull-up - Skill A:
Every 2 mins for 10 mins: Toe Spot Strict Pull-up + Negatives
5 Toe Spot Strict Pull-up + Negatives
Negative = 3 secs
Same piece as performed on Day 3. For today, use even less toe assistance and come down even slower on your negative. Also, if you cut down on the reps last time, consider adding some volume.
Strict Pull-up - Skill B:
Single Arm Dumbbell Bent Over Row : 24-24-24-24
Single Arm Dumbbell Bent Over Row 24-24-24-24
Use the heaviest weight you can for each set.
4x10-12 L/10-12 R
If able, consider going heavier than you did on Day 3. The volume is higher so you might not be able to. That's fine. Just like the rings in your Ring Lat Press Downs on Day 8, the dumbbell should touch somewhere near your hips. Keep your elbow going back and up.
*Don't sacrifice dumbbell height for weight. You should be able to pull the dumbbell all the weight up until it contacts your body.
Strict Ring Muscle-up - Skill A:
Compare to days 6 and 8- we are adding 2 more reps each set. Working the muscle-up transition position over and over will translate to the strength on the rings.
Strict Ring Muscle-up - Skill B:
To start this movement there is a small press down with straight arms, a pause, then a ring row. Take your time through this. Find a foot placement where you can get all 10 reps unbroken. Stay in the hollow position, we do not want to lead with the hips.
Strict Ring Muscle-up - Skill C:
Banded Single Arm Lat Pull Downs : 3x16
3x8 L/8 R
This drill focuses on single arm strength. Find a band that is challenging but allows you to do all 8 reps in a row. Keep the rib cage down and drive elbow downward while keeping the arm in close.
WOD
AMRAP 8 mins: Pull-ups, Step Down Box Jumps, and Alternating Dumbbell Snatches
Complete as many rounds as possible in 8 mins of:
8 Pull-ups (Ring Rows)
8 Step Down Box Jumps, 24/20 in
8 Alternating Dumbbell Snatches, 50/35 lbs
Sunday, May 22
“Sunday is the golden clasp that binds together the volume of the week.”
― Henry Wadsworth Longfellow
XT Strength 9a
Every 1:30 for 9 mins: Speed Deadlift
3 Speed Deadlifts, pick load
Every 1:30 for 9 mins.
Thrusters 7x2 (Ascending)
Every 1:30-2:00
3RFQ
SL KB RDL x 10-12 (5-6/each)
Cosmonaut Sit-Ups x 10-12 (5-6/each)
Pallof Press x 10/each
Cash Out:
Turkish Get-Up Work Session
Saturday, May 21
“There was nothing like a Saturday - unless it was the Saturday leading up to the last week of school and into summer vacation. That of course was all the Saturdays of your life rolled into one big shiny ball.”
― Nora Roberts, Rising Tides
Excited to have Lauren from Planting Roots Nutrition to come and share another short nutrition info session with us after Community WOD today! She’ll start about 10:20 and speak/answer questions for about 20 min. Come take advantage of this awesome opportunity. All are welcome.
Rebuild 8:30a, Community WOD 9:30a
Rebuild
A) Every 1:30 for 18:00
Single Arm KB L Crunch x 10/arm
Tall Kneeling KB Horn Bicep Curls x 12-15 @20X0
Tall Kneeling KB Horn Tricep Extensions x 12-15 @20X0
Weighted V-Up x 20
B) 3 RFQ
8 L Front Foot Elevated Split Squats @ 2111
Rest :30
8 R Front Foot Elevated Split Squats @2111
Rest :30
Copenhagen Plank L :40
Rest :30
Copenhagen Plank R :40
Rest :30
Community WOD
AMRAP 30 (w/ partner or as individual)
40/30 Assault Bike Cals
30 Goblet Box Step Overs (53/35) (24/20 in)
20 Single Arm KB Thrusters (53/35) (10/each arm)
10 Burpee Box Jump Overs (24/20 in)