CrossFit Lite 25/02/15

Week 9 Strict Pull up Progression!
Foam roll whole body! 10 minute max
Hinge pattern with dowel x 5
10 kb deadlifts
10 active shoulders
hinge pattern with dowel x 5
10 kb swings
10 beat swings
hinge pattern with dowel x 5
Kettlebell figure 8’s x 10/way
10 pullups
High knees down, jog back
Butt kickers down, jog back
“A” drive (watch video – the a drive about the knee drive), job back

“B” drive (is about the hip whip), jog back
Careoka, jog back
Careoka, jog back:
WOD:”Eva 0.5″
15 minute AMRAP:
Run 400 meters
15 kb swings
15 pull-ups/ ring rows
The 2015 CrossFit Open starts this Friday at our gym. You will have a chance to do this workout at 10 am or 6:30 pm on Fridays for the next five weeks OR Monday at 10 am. Please register under CrossFit Vernon at:


December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift


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