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PVCF babies! They grow up with extraordinary role models! Here's Coach Sarah with Delilah!

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


1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. 15 minutes of Gymnastic Skill practice: 

  • L1: 5 min of kip swing practice. Then 6 sets of negatives; pull-ups, piked ring rows or ring rows. :60 sec rest between sets. (:10 sec max for negative)
  • L2: The kipping pull-up/C2B pull-up practice. This is the time to learn the progression for the kipping pull-up. (Must have 5 strict pull-ups male/3 female.) If you already have your pull-ups, practice learning to pull your chest to the bar.
  • L3: Bar MU practice (must have 10 Unbroken CTB pull-ups). Jumping or banded as appropriate.


3. “Rannie”

  • Run 400m
  • 50 Double-unders
  • 25 Sit-ups
  • Run 400m
  • 40 Double-unders
  • 20 Sit-ups
  • Run 400m
  • 30 Double-unders
  • 15 Sit-ups
  • Run 400m
  • 20 Double-unders
  • 10 Sit-ups
  • Run 400m
  • 10 Double-unders
  • 5 Sit-ups


20 minute cut-off.

LIII: GHD sit-ups.
LII: GHD sit-ups or weighed sit-ups. If your double unders are still developing, practice for one minute each round.
LI: four rounds not for time of run 400m (or walk 200m), 1 minute double-under practice, 10 butterfly sit-ups

3. Review, as a group, the mobilizations for July.

Have fun!