Onsdag 210331

EGO CrossFit – WOD

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Weightlifting

A: Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )

Gymnastics

Pull-Up Progressions –

B1.
Option 1 –
Every 30 sec, for 4 sets (6 min):
Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 8 reps
Interval 2 – Bar Hang x 20 sec (no video, just hang from a bar without with a pronated grip)
Interval 3 – Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally).
– – – – – – – –
Option 2 –
Every 30 sec, for 4 sets (6 min):
Interval 1 – Chest-To-Bar Pull-Up Negative x 4 reps @ 40A0
Interval 2 – Chin Hang Hold x 15 sec
Interval 3 – Lat Insertion Pull-Ups x 10-15 reps
*Keep your elbows pulling to the sides and away from your body (laterally).

Additional information and tutorials –

Lat Insertion Pull-Up Tutorial

B2.
Option 1 –
Every 30 sec, for 4 sets (2 min):
Kipping Half Toes-To-Bar x 5 reps

Option 2 –
Every 15 sec, for 8 sets of complex (2 min):
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
*Your chest should only brush the bar on the butterfly chest-to-bar pull-up during your descent.

Metcon

C: 210331 (Time)

4 Rounds for time:

30 Wall ball shots

20 Kettlebell swings

10 One arm Devils press (5/arm)