CrossFit McComb - CrossFitSP Strict Pull Up Warmup (No Measure)3 Rounds: 10 Second Active Hang 5 Slow Scap Pull Ups 5 Slow Wall Angels 10 Second Hollow Body 10 Second Superman Hold 10 Slow, Light Dumbbell Bent Over RowsSP Strict Pull Program - Session 1 (AMRAP - Reps)Part 1 10 Sets of: 3-5 Banded Strict Pull Ups (1 Second Pause at the Top) Part 2 4 Minute Reverse Tabata (8 rounds of :10 Work/:20 Rest) Ring/Bar to Chest Hold OR 4 Min Regular Tabata (:20 Work/:10 Rest) Band to Chest Hold Score: For completion. Note banded pull up reps.MOVES LIKE...
CrossFit McComb – CrossFit
SP Strict Pull Up Warmup (No Measure)
3 Rounds:
10 Second Active Hang
5 Slow Scap Pull Ups
5 Slow Wall Angels
10 Second Hollow Body
10 Second Superman Hold
10 Slow, Light Dumbbell Bent Over Rows
SP Strict Pull Program – Session 1 (AMRAP – Reps)
Part 1
10 Sets of:
3-5 Banded Strict Pull Ups (1 Second Pause at the Top)
Part 2
4 Minute Reverse Tabata
(8 rounds of :10 Work/:20 Rest)
Ring/Bar to Chest Hold
OR
4 Min Regular Tabata (:20 Work/:10 Rest)
Band to Chest Hold
Score: For completion. Note banded pull up reps.
MOVES LIKE JAGGER (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 10 minutes
Partner 1:
10 Hand Release Deadlifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)
Alternate each round
Buy-In: 50 Goblet Lunges (53/35 lb) (each)
For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.
While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.
Hand release deadlifts require that the hands be released from the barbell at the bottom of the lift when the bumpers have touched the floor. Bars must not be dropped from the waist. A complete rep occurs when the bar is lifted from the floor using both hands, the athlete has demonstrated full hip extension and shoulders are behind the bar and the bar is then returned to the floor and hands released from the bar when the bumpers touch the floor.
For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.
While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.
HEARTBREAKER, DREAM MAKER (AMRAP – Rounds and Reps)
AMRAP Ascending Ladder (with a Partner) in 10 minutes
2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…
Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together). Partner 2 does 2 wall balls, then both partners do 2 synchro burpees. Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchro burpees, etc. Continue adding 2 reps per round until time is up.