WEDNESDAY, MARCH 28TH 2018

CrossFit Fannin – CrossFit

SKILLS SESSIONS:

TO WORK ON INCREASING OUR SKILL SETS IN 2018 WE ARE GOING TO OFFER SPECIFIC SKILL TRAINING SESSIONS APPROX ONCE PER MONTH. STARTING MAY 5TH FROM 11-1 WE ARE STARTING WITH THE PULL-UP. DEPENDING ON CLASS SIZE PRICE WILL BE $5-$10. WE ARE VERY EXCITED ABOUT THIS!!!! THERE WILL BE A SIGN UP ON THE WHITEBOARD TODAY.

PULL UP HOMEWORK:

BEFORE YOU ATTEND THIS SKILLS SESSION THE FOLLOWING SHOULD BE WORKED ON.

1. 3 X PER WEEK STRICT PULL UPS 3 X 8-10 REPS. THE MOVEMENT SHOULD START FROM THE LATS. THE LATS START THE MOVEMENT BEFORE THE ARM BENDS. USE WHATEVER BAND ALLOWS THIS MOVEMENT TO HAPPEN. THEY ARE NOT ABOUT SPEED.

2. HOLLOW POSITION/ SUPERMAN POSITIONS ON THE FLOOR.

DURING CLASS I WILL BE HITTING GRIP STRENGTH.

ON MAY 5TH WILL BE VERY SPECIFIC ON EXACT POSITIONS AND SKILLS/DRILLS TO HIT TO BE SUCCESSFUL.

A GREAT START WOULD BE STRICT PULLUPS M/W/F AND CORE WORK ON TUES/THUR WITH HOLLOW/SUPERMEN.

I WILL ALSO BE INCORPORATING SPECIFIC CASHOUTS BTW NOW AND THEN AS WELL.

Back Squat (4X1)

GET WARMED UP THEN HIT 4 SETS OF 1 AT 75-85%

Metcon (Time)

FOR TIME COMPLETE:

100 DOUBLE UNDERS

30 WALL BALLS (14/20)

20 SITUPS

30 WALL BALLS (14/20)

100 DOUBLE UNDERS

*THIS SHOULD BE A SPRINT.

100 DU=100 SINGLES

-CHOOSE A WALL BALL THAT CAN BE AS UNBROKEN AS POSSIBLE.

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