A. Warm Up
Coaches Choice Mobility. Activation and Movement Prep Scoring: Not Scored B. Push Press + Push Jerk + Split Jerk 8 x 1 Every 90 seconds, for 12 minutes (8 sets): Push Press + Push Jerk + Split Jerk Coach's Notes: Find a heavy complex for the day. Buy-In Do C1 OR C2 C1. For Time: Pull-Ups For Time:
Time Cap: 4 minutes Coach's Notes: This is gymnastic cycling and volume... The CATCH... You need to come off the bar every 5 reps. For those without the Pull Up volume: This can be scaled to a 4 minute AMRAP of Pull Ups, straight into part D. no rest!!! C2. 4 minute AMRAP of Pull-Ups As Many Rounds and Reps as possible in 4 minutes:
D. For Time: Double-Unders, Kettlebell Swings, Hand Release Push-Ups, and Farmers Walks For Time:
Time Cap: 20 minutes Coach's Notes: Farmers walk is single arm - switch arm after 1 lap
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |