Warm Up:
100 Invisible Jump Ropes
15 Kipping Swings on High Rings
15 Kettlebell Swings
20 BIG Skips
15 PVC Good Mornings (2 Rounds)
Skill:
Differentiating between Pull-ups (regular and kipping) and Chin-ups
2 sets each of 3 Regular Pull-ups, 3 Kipping Pull-ups and 3 Chin-ups
What are Pull-ups & Chin-ups? Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:
- Pull-ups. Palms facing away. Less biceps, more back. Harder.
- Chin-ups. Palms facing you. Work your biceps more. Easier.
Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups and more.
WOD:AMRAP in 15 Minutes of...
20 Box Jumps (24" men, 20" women)
20 Deadlifts (70-80% Body Weight)
20 Chin-ups
and Reindeer Run Runners, light 20 minute jog in lieu of WOD. Good luck!!
1 comment:
A quick note to send off some of OUR OWN to the CrossFit Level 1 Certification this weekend at CF SouthSide. The Sandbox is happy to send our best wishes with Tina, Roy, and Tricey. We know you guys will do awesome and bring us back some great drills and skills. Remember that your stuff is solid - you KNOW this stuff inside and out and we have CONFIDENCE in your abilities.
I couldn't be prouder to have these 3 join the ranks of others who have been through the CF Level 1 Coaching - all coming from the CFAI Sandbox. Others include:
* Amy Petroy
* Taylor Clark
* Leslie Tanner
* Doug Lane
* Billie Jo Tyre
* Nancy Schwarzer
* Chad Dougherty
You guys ROCK - do us proud.
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