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11/26/2019

Posted on Nov 25, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

Foundational Strength:

A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups

A2) 4-6 x :10-:20 Chin-over-Bar Hang

A3) 4-6x 10 Dumbbell Reverse Grip Curls

Intermediate Strength:

A1) 4-6 x 5 Beat Swings

A2) 4-6 x 1-3 Paused Kipping Pull-Ups

Advanced strength:

A) 4-6 x 5 Paused Kipping Pull-Ups
Use assistance on the Pull-Ups as needed. For the Chin-over-Bar hang, either go directly into it from your last Pull-Up or jump to the position after a brief rest. Focus on pulling your elbows down and back and aiming your sternum to the bar. Choose a load for the curls that you could perform for 12-14 reps at a “slower down-faster up” tempo.

Focus on a tight rhythm on the Beat Swings. You should be able to stop swinging on a dime! Focus also on holding you chin over and close to the bar with your elbows pulled down and back. Alternately, to begin to work on cycling reps you can perform 4-6 sets of 3-5 reps of a complex of: 3 Beat Swings + 1 Paused Kipping Pull-Up.

Pause at the top with chin over bar (or chest-to-bar if you can) before cycling on to the next rep. You also have the option to work on Butterfly Pull-Ups here if you already can consistently perform regular Kipping Chest-to-Bar Pull-Ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

1-2-3-4-5…

RKBS 70/53

2-4-6-8-10…

TTB

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