CrossFit Natomas – CrossFit
Warm-up (No Measure)
Kipping Progression // Focus
**1:00 of small-rep sets at each pull-up progression.
**Perform 1:00 of different types of single unders between each pull-up progression.
**Or allow athletes to alternate with a partner (one person does single unders while the other practices the gymnastics movement)
Position on the Pull-up Bar // Grip and Active hang on bar
Kip Swing // Fast transition between hollow and arch body positions
2 Kip Swings + 1 Kip // Aggressive press down and rapid close of the hips
2 Kip Swings + 1 Pull-up // Same as step 3, but pull chin over bar
2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top of the pull-up
Chest-to-Bar Pull-ups // Aggressive press down and push away into the next rep
Try adjusting the grip width slightly wider or narrower to help increase the strength of their pull for the chest-to-bar range of motion.
Power Clean + Front Squat (1RM)
10 Minutes to find Today’s Heaviest Power Clean + Front Squat.
Goal is to work up to a heavier weight than your MetCon working weight.
Metcon (AMRAP – Rounds and Reps)
5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
20 Double Unders