Crossfit Adoration – CrossFit
Metcon (No Measure)
A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups
A2) 4-6 x :10-:20 Chin-over-Bar Hang
A3) 4-6x 10 Dumbbell Reverse Grip Curls
A1) 4-6 x 5 Beat Swings
A2) 4-6 x 1-3 Paused Kipping Pull-Ups
A) 4-6 x 5 Paused Kipping Pull-Ups
Use assistance on the Pull-Ups as needed. For the Chin-over-Bar hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the curls that you could perform for 12-14 reps at a “slower down-faster up” tempo.
Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull-Up.
Pause at the top with chin over bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups.
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP