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Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 scap pull-ups. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Bench press 2-2-2-1-1-1 Superset with Weighted pull-ups 2-2-2-1-1-1.
Six sets to work up to your best single of the day. (20 min)
If you don’t have weighted pull-ups, do this between each set of bench press:
- 1 set of 5-10 second Static Hold with supinated grip (sets 1-3 do chin over bar, sets 4-6 do 90 degrees)* and
- 1 set of 5-10 second Pull-up Negatives. (set 1-3 supinated grip,set 4-6 pronated grip)*
*If you were able to easily hold 10 sec on negatives/holds last time then add weight and do all sets with pronated grip.
Sub ring rows or piked ring rows as appropriate. During your sets, if you can no longer hold a position for at least 5 seconds or lower slowly in 5 seconds then you are done for the day, just finish your bench. 4. “Crossfit Games Open WOD 12.3*”
Complete as many rounds and reps as possible in 13 minutes of:
- 15 Box jumps, 24/20" box
- 12 Push Press 115/75
- 9 Toes-to-bar
*original version was 18 min. But we are only doing 13 today. You are welcome!
LIII: rx’d LII: scale push press, toes to bar and box as needed LI: 12-9-6 reps per round, rest :30-:60 between rounds. Sub toes-to ceiling and press as needed
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