WOD 01.04.19

March 31, 2019

האימון היומי 01.04.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


 

 

 

Warmup

3 Rounds:

200m Run

5 Deadlift

5 Hang Muscle Clean

5 Hang Power Cleans

5 Inchworms 

 

Skill - Pull Up - Monthly Skill

2 x 10 Arch to Hollow Kip Swing

2 x 5 Hand Release Kip Swing

2 x 3 Kipping Pull-ups or Kipping C2B

 

*Explain Butterfly (C-Swing) vs Kipping (Tap Swing)

 

then

 

RX: 4:00 EMOM

3 Kipping C2B + 3 Butterfly C2B

 

Scaled: 4:00 Tabata: Arch, Hollow

4 x 20s Arch Hold, 10s Rest, 20s Hollow, 10s Rest

 

*Scale for athletes in between

 

Metcon

3 Rounds For Time:

400m Run

15 C2B Pull-ups

18 Hang Power Cleans 60/40kg

 

Scaling:

 

Run: Scale if cannot be completed in less than 2min 

C2B: Should be done in 1-2 Sets, scale to chin over the bar or to 20 Reps Ring Rows. Don't go with jumping pullups today, let athletes shoulders rest from overhead movements. 

 

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