• Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers
  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

December 7, 2017

6/12/2017

0 Comments

 
A. Pulling Primer and Technique
Pulling Primer and Technique
Do you have:
****A Muscle Up? Yes?
Execute every 3 minutes for 9 minutes:
10 Ring Swings
5 Ring pull ups
10 bottom of the dip swings
5 Strict ring dips
10 ring support hold swings

****More than a few Pull Ups?
Execute every 2 minutes for 10 minutes:
10 Scap Pull Ups
5 Strict Weighted Pull ups

****0-2 pull ups?
Execute every 3 minutes for 9 minutes:
10 Scap Pull ups
10 banded pull ups 
20-30 second eccentric pull up

Scoring: Not Scored Time Cap:
12 minutes

B. 2 minute AMRAP of Muscle-Ups
As Many Reps as possible in 2 minutes:
  1. Max Muscle-Ups

Coach's Notes:
Scale is Bar Muscle Up/ Chest to Bar pull ups/ Banded pull ups
rest 2 minutes then part C

C. 1 minute AMRAP of Muscle-Ups
As Many Reps as possible in 60 seconds:
  1. Max Muscle-Ups

Coach's Notes:
Scale is Bar Muscle Up/ Chest to Bar pull ups/ Banded pull ups
Rest 1 minute then part D

D. 2 minute AMRAP of Muscle-Ups
As Many Reps as possible in 2 minutes:
  1. Max Muscle-Ups

Coach's Notes:
Scale is Bar Muscle Up/ Chest to Bar pull ups/ Banded pull ups
Rest 3 minutes

E. Run YRAM and Jump
400 meter run buy in

then; 5 rounds for time:
15 Pull ups
10 Alternating Pistols
5 Handstand pushups

100 double under cash out

RX + is strict movements
RX ++ is deficit on SHPSU
Scale is banded pulls and assisted pistols with HRPU or pike push ups
​

Scoring: Time (lower is better) Time Cap: 20 minutes
0 Comments



Leave a Reply.

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016

    Categories

    All
    Wod

    RSS Feed

Picture
Picture
Picture
Workout Tracking Powered by WodUp
Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Home
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers