ateenforayn A Great Present for the teens in your life! Coach Ayn is running her Girls Teen Strength and Conditioning Program starting January 5th! Email: ayn@pioneervalleycrossfit.com for more details!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

 

1. Three rounds of: 10 cossack squats, 10 SLRDLs w/kb, 10 goblet squats, 10 kip swings, 10 glute bridges.

 

2. Set-up deadlift and run prep.

 

3. “Project X”

EOMOM 20:

  • On even minutes, AMRAP :30 deadlifts
  • On odd minutes, AMRAP :30 10m shuttle runs

 

LIII: deadlifts @ 50-60% 1RM

LII: deadlifts @ 50-60% 1RM

LI: 5 deadlifts/round

 

Score is total deadlifts/total runs

 

4. Cash-out CHALLENGE:

  • Max strict pull-ups+:30s hang+ Max strict pull-ups.

To be performed without coming off of the pull-up bar. score both sets of pull-ups individually. One attempt, give it your best effort!

LIII: as rx’d

LII: max set of pull-ups (at the most challenging scaled variation for you) immediately into a max effort hang on pull-up bar. Score is total reps/time

LI: accumulate 1-2 min of hanging on pull-up bar

Have fun!