Monday…Week #20 of Zoom CrossFit

Will we ever be allowed to go back to the gym? It’s nice getting up and not having to go someplace but it’s not the same. I need to see the people and use the equipment in the gym. Maybe someday???

Who will be working out on this Monday morning? Bob, Jeff Lacey, Nikki, Grace, and I.

General Warm-Up
2 rounds
1:00 row (bike)
10 hanging scap retractions (10 – 10 lb db bent over rows)
1:00 bike or run (bike)
5 inchworms + push-up

Skill and Build Up
Kipping Pull-up Progression
10 beat swing stops
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up
2 beat swings + 1 kipping pull-up + 2 beat swings
Link kipping pull-ups

Minimal Equipment
3 sets
10 db bent over rows (10 lb set, 15 lb set, 15 lb set)

Build Up and Workout Prep
Review the flow and the workouts and the movements/modifications for both sections

Workout (21:00, includes parts 1 and 2)
Every 3:00 for 9:00 (3 rounds)
20 unbroken pull-ups
15 cal/12 cal air bike

Movement Modifications
10-20 dumbbell bent-over rows each round depending on load that is available
(12 – 15 lb db bent over rows)
bike – run 300m (12 cal bike)

Part 2 (keep clock running)
Every 3:00 for 9:00 (3 rounds)
20 deficit push-ups (12 normal push-ups on knees)
15 cal/12 cal row (10 cal bike)

deficit push-ups
reduce or remove deficit
perform a band-assisted push-up

Accessory Work
3 rounds not for time
200ft/200ft single arm farmers walk (15lb db)
0:45/0:45 banded shoulder stretch or lat roll (couch stretch)

Good way to start the week.
Have a nice day everyone.



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