CrossFit 611 – CrossFit
Warm-up
Pull Up Progression
Every :90 for 10:30 (3 Alt Sets of Each)
Set 1 (Skill): 2-3 Rounds :03-:10 Hollow Hold + :03-:10 Arch Hold
(Note: Drop between sets Focus on positional work here; Keep tight hollow arch; No pull;)
Set 2 (Strength): 10-15 Barbell Curls + 10-15 Supinated Grip Bent over Rows (45/35)
Set 3 (Work): :60 Ascending Ladder of Pull Ups (Strict/Kipping/Butterfly based on current skill level)
(Note: Drop between sets; Keep tight hollow arch)
(Example of ladder; 1 rep….drop….2 reps…drop….3 reps….drop….etc)
(Note: Compare to 1/21)
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Mini Sage”
20:00 AMRAP
20 Thrusters (95/65)
20 Pull Ups or (40 Jumping Pull Ups/Ring Pulls)
20 Burpees (to a plate)
