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Posted on Dec 8, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

Choose an appropriate track to work on today.

Foundational Strength Building Superset:

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

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.

Intermediate Skill/Strength Building Superset:

A1 4-6 x 5 Beat Swings

A2) 4-6 x 1-3 Paused Kipping Pull-Ups

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.

Advanced Skill/Capacity Building:

4-6 x 5 Paused Kipping Pull-Ups

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 (Time)

30 Minutes for Quality:

4 Hang Muscle Snatches

4 Hang Power Snatches

4 Overhead Squats

5-10 Kipping Pull-Ups (or any Pull-Up variation you worked today)

2:00 Row/Bike/Jog
The Snatch work should be relatively light and unbroken. Focus on a close bar path and staying upright and stable on the Overhead Squats, modifying to Front or Goblet Squats as needed. The Pull-Ups (or variant) should taken at a relaxed pace, allowing you focus on movement efficiency and not on just getting the reps done. The intent of today’s conditioning is to stay out of the “pain cave” and to work at a sustainable and repeatable pace across the entire workout. Signs that you’re in the right zone are: consistent split times for rounds, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout.

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