Skill Focus: Weighted Pull Up/Review of Chest slap/clapping/“perfect”
Review chin clearly over bar/full extension from elbows, dead hang, no use of the legs/hips.
Level 2 & 3
Weighted Pull Up 1 RM
Level 1
Pull up 3-5 RM – use partner assisted, negatives, partials or bands
w/ a partner @1:1
Level 3
5 chest slap push ups
20 mtn clmbers (sprinting style, knee to chest)
½ gasser
Level 1
5 perfect push ups, no knees, chest to ground or something but not hips to ground
20 mtn clmbrs
½ gasser
AMRAP in 15 min
Post pull up rm and #partner rounds for score
Announcements:
Please register for the Open if you have not done so
Yoga: Free intro class Thursday Feb 20th at 9 am and 6:30 pm Get ready to take your performance to the next level!
Congratulations to Coach Shaina for completing her CF Level 1 course!!
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145# 1 rm weighted pull up -- and yes, the chin was above the bar. Awesome Samori!
And Kim is back!! Only 1 month post ACL reconstruction and he is back in the box and recovering well and looking good!
