Wednesday, March 27th, 2019

CrossFit Prince George – WOD

The goal for the WOD is maximum effort. Switch between rowing and double unders. Pull hard and fast on the row as you know rest is coming. Shoot for unbroken sets of double unders.

The skill portion is designed to increase strength and efficiency with the pullup. Choose option 1 if you are able to perform strict pullups and kipping pullups. If needed, add weight for the strict pullups. The sets of 10 kipping pullups should be unbroken and focus should be spent on kipping efficiency. If you are not able to complete strict Pullups or kipping pullups, choose option 2. The elevated feet ring row should be difficult but still able to be performed with full ROM. Focus on efficiency and proper activation in the shoulders and midline for the beat swings.

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Warm-up

5 Min Double Under Practice

4 Rounds

8 One Arm DB Press/Side

10 Push Ups

5-8 Strict/Banded Pullups

Wrist Mobility

Hip Warm Up

WOD

Metcon (AMRAP – Reps)

8 Rounds, High Effort

30 Sec Work/30 Sec Rest

1) Row For Cal

2) Double Unders

Skill

Option 1:

10 x 1 Pullup Negatives (0300)

5 x 2 Strict Pullups (weighted)

3 x 10 Kipping Pullups

Option 2:

10 x 1 Pullup Negatives (0300)

5 x 2 Ring Rows (Feet Elevated)

3 x 10 Beat Swings

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