CrossFit Barwon – Peak Pharmacy
Brief
Welcome to the first of 6 Mechanics sessions,
Designed to get you competent in the majority of CrossFit, think 80/20 rule.
Skill
Gymnastics Pulling progressions (No Measure)
Starting with Rows:
Incline row
Ground row
Elevated row
Hinge row
Progress to the bar:
Spotted pullup
Banded pullup
Jumping pullup
Chest to Bar pullup
Other moves on bar that are not pulling:
Scap pullup
Kip swings
Toes to bar
Bar muscle up
Squatting Progressions (No Measure)
Staring with the most stable, box progressions:
Hinge toe touch
Hinge box touch
Hinge posture up
Squat to box
Progress to feet only:
Squat with plate
Air squat – Arms out
Air squat – Arms up
Overhead squat
Front Squat
Thruster
Aligned movement patterns:
Lunge
Flat foot lunge
Foot up lunge
Skater squat
Pistol Squat
Warm-up
Warm-up (No Measure)
6 minute of movement:
Row 10/7 Cal
Band pull apart x 15
10 Baby makers
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups