December 6, 2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

Lacrosse ball 1 min per side in scapula

50ft banded tall plank + 10 push ups

+

Coaches choice

Metcon (2 Rounds for weight)

On the 2 minutes x 4 sets:

A1. Strict Weighted Pull-Ups: 3 reps + 8-10 second long/slow eccentric to full hang on final rep

A2. BB Push Press: 3 reps w/ 3 sec pause overhead on each rep

Metcon (Time)

For time:

15 PC/J - 115#/80#

10 Bar or Ring Muscle Ups

5 DB Front Rack Box Step Overs - 24/20″, 50/35# per hand

15 PS - 115#/80#

10 Bar or Ring Muscle Ups

5 DB Front Rack Box Step Overs - 24/20″, 50/35# per hand

15 OHS - 115#/80#

10 Bar or Ring Muscle Ups

5 DB Front Rack Box Step Overs - 24/20″, 50/35# per hand

Scaled:

15 PC/J - 95#/65#

10 CTB Pull-Ups + 10 Kipping Ring Dips

5 DB Front Rack Box Step Overs - 24/20″, Adjust loading as needed

15 PS - 95#/65#

10 CTB Pull-Ups + 10 Kipping Ring Dips

5 DB Front Rack Box Step Overs - 24/20″, Adjust loading as needed

15 OHS - 95#/65#

10 CTB Pull-Ups + 10 Kipping Ring Dips

5 DB Front Rack Box Step Overs - 24/20″, Adjust loading as needed

*Further modifications: 10 Pull-Ups/Jumping Pull-Ups + 10 Dips on Box or Parallettes w/ Feet Supported