Wednesday

User Guide: Finding the Right Coach and Affiliate
By CrossFit
(any of this sound familiar? :)

SKILL:
1.Hollowbody hold
2. Hollowbody kipping swing/ blocking movement for kip
3. From here start to work on the progression working with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly higher each rep until the individual has control of the kip with a knee-hip position.
4. As consistency increases, begin to raise the knees up higher, ex: knees-chest, knees-armpits, knees-elbows.
WOD:
Part 1: Max effort shoulder press. warm up in sets of 3 until 3 repetitions get heavy (3-5 sets between 40-80%) and switch to a single rep working up to 4 single repetitions of between 85-100+% of your max. Go for a new 1rm if positioning is good and weight feels good.
P2. Tabata: Alternating Dips & abmat situps: 20 seconds of 10 dips, 10 seconds rest, 20 seconds of sit-ups, repeat for 16 total rounds, 8 rounds per movement.


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