Search
  • talmadgedyoung

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


74 views

Recent Posts

See All

FRIDAY 5.15.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "90 SHINY" 21-15-9 DUMBBELL POWER CLEANS 50 DOUBLE UNDERS AFTE

THURSDAY 5.14.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "GRIP DON'T TRIP" 100 AIR SQUATS 100M FARMERS CARRY 50 SIT UPS

WEDNESDAY 5.13.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "ENCORE" ON THE 5:00 X 2 ROUNDS: 21 OVER-AND-BACK DUMBBELL HOP

© 2019 CrossFit Spartanburg

  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • RSS - White Circle