CROSSFIT RX

ASSUMPTIONS

• Everyone attends the first session (skill assessment)
• Members can purchase the number of sessions and focus weeks going forward (i.e. I have a beat swing, but struggle on TTB so I will attend on the weeks focusing on this skill)
• If session interest are skewed to one skill, week layout can be adjusted
• Sessions are Sunday PM and Wednesday AM
• Session size is capped at 10

BARE FACTS...

# OF SESSIONS PER SECTION

BEAT SWING
Learn to move through correct positions to generate controlled power for efficient pull-ups.

K2E SWING
Learn to change the emphasis of the beat swing to push the bar in knees-to-elbows.

TTB SWING
Build core strength and stability to lengthen and control the body during TTB.

SESSION FORMAT

EXAMPLE SESSION

WARM UP/MOBILITY

• Box shoulder stretch 4x0:20
• Hamstring stretch 4x0:20 each leg
• PVC pass throughs x 20
• Seal stretch/upward facing dog 4x0:20
• Run 200m -- 10 inchworms -- 10 push-ups -- 10 sec quicksands : 3 rounds

SKILL WORK

• Static holds: hollow hold, arch hold, dead hang, chin hang
• For 2:00, 0:20 On/0:10 Off Hollow Hold Holding PVC shoulder width apart For 2:00, 0:20 On/0:10 Off Arch Hold Holding PVC shoulder width apart
• Dead hang to Hollow Hold with PVC then on Bar
• Chin hang to Arch hold with PVC then on Bar

GYMNASTICS WOD

• 3 Rounds 10 pull-ups 20 hollow body wall ball shot 30 hollow rocks/ 30 arch rocks 40 second hollow hold/ 40 second Arch hold