CrossFit Goat – CrossFit (Goat)
Pull Up Progressions Week 3 – Athlete Does not Have Pull Ups Yet
This section is for those who do not have pull ups yet. Though the movements are similar to weeks 1 & 2, the volume and intensity should be building.
Every 2 minutes for 4 sets:
A. Bar Hang for as much time as possible for 45 seconds.
B. 6 slow negatives
After the 4 rounds are finished, using a band complete 3 rounds of 5 pull ups. Note the color of the band for reference next week.
During the hang, work to maintain hollow position and do not let knees bend and feet curl back.
Negatives start with chin over the bar and then slow, 2-3 seconds, descent. again, work to maintain tight hollow position.
Use just enough to assist your pull up. If possible maintain a 1-2 second static hold at the top of the pull up.
There is nothing to score for those doing the progression work but do record your work in the notes section for reference.
Pull Up Progressions – Athlete has Pull Ups
Every 2:00 for 4 rounds:
A. 45 second bar hang
B. Complete 5 strict Pull Ups
Complete 3 rounds of 5-10 kipping pull ups. If you do not have kipping pull ups, practice the kip.
These are practice and building sets so there is nothing to score. Work to maintain a hollow position during the strict pull ups. Focus on strict hollow and arch positions when performing the kipping pull ups.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 15 Alternating as follows:
Partner A Row 15/12 calories
Partner A 10 jumping lunges
Partner A 10 Sit Ups
Partner B Row 15/12 calories
Partner B 10 jumping lunges
Partner B 10 Sit Ups
When Partner B is complete with the last sit up, 1 round is complete.
There is no need to race today. Find a pace you keep through out the Metcon. Use this to recover and just easily move your body. I promise you that Hell is being unleashed on Friday.