Warm-up:
2 Rounds
12m Each
Lunges
Bear Walk
Crab Walk
Inchworm
Skill:
Practice Bar Muscle-ups/Kipping Pull-ups
2×8 Arch-to-Hollow Kip
1×8 Floor Hip Extension
1×6 Kip+Hip Extension
2×4 Banded Bar MU/ Eccentric Pull-up
Metcon:
For Time:
5-4-3-2-1-1-2-3-4-5
Barbell Man Makers 42.5/30 kg
Strict Pull-ups
*Man Maker:
Push-up – Squat Clean – Push Press/Jerk
Both hands stay on the bar the whole time.
On the push-up the chest touches the bar.
Competitors:
5 Rounds
10 Deadlift 100/70 kg
0:45 Rest
If the weight is too heavy then:
5 Deadlift 100/70 kg
0:45 Rest
*High rep deadlift is cruel so we want to build some work capacity around it. We will decrease rest time from week to week and build confidence.
Keep it Efficient and unbroken.
5 Rounds
10/5 Toes-to-bar
10/5 Kipping HSPU
*Scale HSPU to 1:00 belly to wall handstand hold
Rest as needed to keep it unbroken
Not For Time:
50 Bar Facing Burpees
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות