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

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