CrossFit Lavon – CrossFit
Warm-up Clean (No Measure)
10 Reverse Lunges
10 Back Extensions
10 Hollow Kips
10 Jumping air squats
10 Kettlebell Swings
10 Goblet squats
High-Hang Clean (5-3-2-1-1-1)
Bar practice between rounds
Kipping, pull-ups, muscle-up.
Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, efficient kipping pull-ups before muscle up, if you want to progress quickly.
10 Hang power clean(115/85)
10 Weighted burpee Box step overs (24/20)(35/20s)
Metcon (No Measure)
5 Rounds(Each arm)
Gym length overhead kettle bell carry(AHAP)
Strict Pull-ups – Push-up Challenge (AMRAP – Reps)
Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.
Pull-ups – do as many as you can do strict and then use the smallest band possible to complete the rest of the reps. Arms fully extended to chin over the bar.
Sundays – Rest
Week 1 – 10 pull-ups – 50 pushups a day
Week 2 – 15 pull-ups – 60 pushups a day
Week 3 – 20 pull-ups – 70 pushups a day
Week 4 – 25 pull-ups – 80 pushups a day