Call Us: (607) 953-4122

6-10-2017

10
Jun

6-10-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC#2 (No Measure)

single file line,

down and back of:

jog,

butt kicks,

high knees,

power skips,

grapevines,

Frankenstein,

walking lunges,

bear crawl,

walking Plank,

Spider-Man Lunges,

knee tug skips

SKILL

Pull-up Progression Program (No Measure)

Every other day, athlete completes the following steps:

Step 1:

Progress to completing an active hang from the pull-up bar with a closed grip for One (1) full Tabata= 8 rounds of 20 seconds active hang/ 10 seconds rest.

Step 2: (Once athlete successfully completes Step 1)

Progress to completing 8 ‘negatives’. A negative is done by jumping up until you have your chin over the bar, stabilize your grip and your hollow body hold as you slowly lower yourself back down to the start.

Step 3:

Continue completing 8-12 negatives every other day. Each week test your pull-up from a full hang, making sure to begin with an ‘active’ body position.

Step 4:

Complete Your first pull-up!!

Please note:

1. Do not use bands to assist

2. Do not trying any type of kipping movement until you can successfully complete 5 Strict Pull-ups

https://www.youtube.com/watch?v=yLXn2OtQmxo

Metcon

Run, Cindy, Run! (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP of:

Partner A: 400m Run

Partner B: Rounds of “Cindy”

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

* This a partner WOD. While Partner A runs 400m, Partner B completes rounds of the Cindy AMRAP. Switch when Partner A returns from the run.

Score = Combined rounds of Cindy. Keep track of your rounds n’ reps!

Metcon

Metcon (No Measure)

AFTER PARTY

METCON (NO MEASURE)

Tabata (:20 On, :10 Off – 8 Rounds) of:

Side Planks

* Alternate Sides each round, rest on the forearm.

Leave a Reply