STARTING IN APRIL, WE WILL BE PROVIDING AN EXTRA OPPORTUNITY TO DEVELOP YOUR CROSSFIT SKILLS. EACH MONTH WE WILL FOCUS ON A SPECIFIC MOVEMENT AND PROVIDE YOU WITH A FEW SHORT DRILLS AND/OR EXERCISES TO HELP YOU REFINE AND IMPROVE IN THAT AREA.
1. The segment + Eccentric Pull up
5 set of 4 reps
Take 3-5 seconds to descend to a dead hang.
Rest 90-120 seconds between sets.
2. Barbell Assisted Pull up
3 sets of 6 reps
rest 90-120 seconds between sets
1. Ring rows – as challenging as possible
4 set of 8 reps
rest 90 seconds between sets
2. Dead Hang
3 sets to failure (hang on to the bar as long as you can)
DAY 3- Repeat Day 1
The Segmented + Eccentric Pull Up
You will start on a box set up to a height where you can perform a pull-up. If you are close to getting a pull up, you box will be lower. If you’re just starting out, your box will be higher. Pull yourself up to the bar from this position. Then, lower yourself down as slow and controlled as possible all the way until your arms are completely straight
Barbell Assisted Pull Up
Set up a box a few feet away from the rack. Then, set up a barbell on the rack. How high you set the barbell is determined by your strength level. The weaker you are, the higher you will set the barbell. Hold on to the barbell with your pull up grip and put your feet on the box. While keeping a vertical torso, pull your chin over the bar as you would a pull up.