FrictionCrossFit – Open Prep Course

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QOD

What are you looking forward to learning about pullups?

Warm-up

4 rounds:

10 Lat Pulldown Straight Arm

10 Lat Pulldown (Bodybuilding style)

5 Hang KB SDHP @ moderate weight

5 Hollow Rock

5 Arch Rock

+

1:00/side Lat Distraction

1:00/side Lax Ball Trap Scrub

Gymnastics

5 rounds:

10 SH Pullup

10 Bar Kip

5 Strict 1/2Butterfly Pullup OR 5 Strict 1/2 Kipping Pullup OR 5 Negative Pullup (:05 eccentric)

+

5 sets:

1-3 C2B (any style*)

1-3 Pullup (any style)

*butterfly, kipping, jumping

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
**PVC OHS**

Rent

Accumulate 2:00 in Chin Up Hold