Let's shine the PVCF spotlight on Kevin Spiteri! Kevin is just wrapping up his second week at PVCF. It's really extraordinary to start CrossFit before the New Year! Bravo Kevin!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
2. “Death by Pull-ups” With a continuously running clock, on the first minute, do one pull-up. On the second minute two pull-ups, the third three pull-ups, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.
LIII, LII, and LI: pull-up variation as appropriate.
NB: this workout can be ROUGH on your hands. STOP IF YOU SEE ANY SIGN OF CALLUS TEAR. 20 minute time cap.
3. Rest 5 min
4. “Death by 10m” With a continuously running clock, on the first minute, run 10. On the second minute run 2 x 10m, the third run 3 x 10m, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.
LIII, LII, and LI: as rx’d
If classes are large, athletes start at different “Death bys”
20 minute time cap.