Oct 19th – Join CrossFit Glendale and Athletes vs Epilepsy to Move Mountains WOD. Oct 29th (Saturday) – Halloween Costume Party. We will have prizes for best costume for each class.
General Warm-up Then…,
- Push Jerk – 78% x 5
- Z Press – 50% (SP) x 8
- Kneeling Landmine Press x 10 E/S (45/25#)
- 3-Way Shoulder Raise – 12% (SP) x 10 E/D
- Kipping HSPU x 10
- Heavy Superman Sled Walk Down & Back
- Handstand Walks 15ft (Rx Only)
Extra Credit…, Complete Four Sets
- Standing Face Pulls x 20
- Big Ass Arms x 10
- GHDS x 10
Still No Pull-ups? Try this every other day approach: Monday – Wednesday – Friday, etc. Rest :30 – :45 seconds between each rep. Day One: 1-1-1-1-1 Day Two: 1-1-1-1-2 Day Three: 1-1-1-2-2 Day Four: 1-1-2-2-2 Day Five: 1-2-2-2-2 Day Six: 2-2-2-2-2 Day Seven: 2-2-2-2-3 Day Eight: 2-2-2-3-3 So on and so forth. As much as I don’t want to give in you may use the thinnest band possible. The progression work is to be done before or after class on your own time. No bands during class training. That rule is still strictly enforced.