THURSDAY 5.11.17

PREP SESSION: KIP PROGRESSION (PULL UPS AND BAR MUSCLE UPS)

12:00

NOVICE = DRILLS AND INSTRUCTION WITH COACH

PROFICIENT = ALTERNATING EMOM (PULL UPS AND BAR MUSCLE UPS)

ADVANCED = EVERY 3:00 PERFORM 9 PULL UPS + 6 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS

STRENGTH:

DEADLIFT

3 REPS EVERY 3:00 X7 *ATHLETE CHOOSES LOAD

CORE/MIDLINE: PROGRAMMED BY CROSSFIT MAYHEM

10 HOLLOW ROCKS 10 V-UPS

10 TUCK-UPS

:10 HOLLOW HOLD

1:00 REST X5 *SCALE REPS/TIME AS NEEDED