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THURSDAY May 10, 2018

9
May

THURSDAY May 10, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Full Body

Then, Banded Mobility/Shoulder Prep

SKILL WORK

Pull-ups (15 Minutes to work on Pull-up technique)

Option 1 (Goal 1 Pullup) – 3 Sets, EMOM style: 20 Banded Face Pulls, 5 Negatives or 12 ring rows, 15 Banded Lat Pulldowns

Option 2: (Has Strict Pullups) Kipping Technique. 3 Rounds 10 Kip Swings, 30 Second Hollow Hold, 30 Second Arch Hold, 15 Banded Lat Pulldowns Then Kipping Pullup attempts

Option 3: Has Kips, wants Butterfly’s: Technique work with Coach

Option 4: Butterfly or Kipping Endurance work. 10 sets of 2-10 Reps, something athlete can hit consistently. Strict 20 second rest between sets.

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM

Min 1: Bike 12/9 Calories

Min 2: 12 GHDs or V-Ups/weighted V-Ups

Min 3: HS Walk 25′

Min 4: Easy Ski

**Scale HS Walk to 50′ High Hips Bear Crawl or 30 second HS Hold/shoulder taps.

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