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
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.
15 Minute Time Cap
21 Squat Clean(95/65)
21 Calorie row
15 Squat Clean(115/85)
15 Calorie Row
9 Squat Clean(135/95)
9 Calorie Row
Pick weights so that you can finish the workout within the time cap. The goal is to finish, not “RX”. You must finish to RX today.
Metcon (No Measure)
5 Rounds(Each arm)
Gym length single arm kettle bell walk(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