CrossFit 101 – Mon, Apr 8

Birdneck – CrossFit 101

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101 DAY 3 (AMRAP – Reps)

LEARN / PRACTICE THREE MOVEMENTS:

1: AIR SQUAT (upright chest; looking forward; flat footed; knees tracking outward over the toes NOT CAVING IN; below parallel)

2: Pull ups (strict and show kipping/butterfly) / negatives / jumping pull ups / ring row (easy and hard) / banded PVC pull down

3: KETTLEBELL SWINGS (Russian / American) (not bending over too much and not squating down too much somewhere IN BETWEEN!) WORK UP TO A HEAVY KETTLEBELL FOR A FEW!

THEN 8 MINUTE AMRAP:

10 PULL UPS / RING ROWS

10 AIR SQUATS

10 KBS (RUSSIAN STYLE TO A 45 DEGREE ANGLE; BE SAFE AND DONT TRY TO GO DIRECTLY OVERHEAD FOR NOW! prefer you use a heavier kettlebell russian style than a light kettlebell american style, the heavier kettlebell will teach you a more explosive hip drive rather than doing a light kettlebell turning it into a front lateral raise with the shoulders! LEARN TO BE EXPLOSIVE WITHT THE HIPS!!!!

OINGO BOINGO

Birdneck – Daily WOD

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Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
First goat cycle 5. Modify the pull ups to jumping chest to bar or chest as close as you can get to the bar!

Metcon (No Measure)

ACCESSORY WORK:

5 ROUNDS OF:

2 TEMPO PULL UPS (4 SECONDS UP/3 SECOND HOLD/4 SECONDS DOWN)

2 FIVE SECOND L-SIT IN THE RINGS OR PARALLETS

2 FIVE SECOND HSPU NEGATIVES.

*** REST AS NEEDED “QUALITY” OVER “QUANTITY”

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