Put It Up CrossFit WOD for Sep 29, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 Daily Workout for Sep 29, 2020 en-us Tue, 29 Sep 2020 00:00:00 MST Tue, 29 Sep 2020 20:43:30 MST Put It Up CrossFit WOD for Sep 29, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 SHRED 9-29-20 Tue, Sep 29, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 Tue, 29 Sep 2020 00:00:00 MST WARM UP <br /><br />2 Rounds:<br /><br />Single Arm Russian Swing-10 reps R/L<br />KB Row-10 reps R/L<br />SL Deadlift (BW or w/ KB)-5 reps R/L<br />Alt Fire Hydrant-10 reps R/L<br />Plank Shoulder Tap-10 reps<br />-------------------<br />Band Pull Apart-20 reps<br />Face Pull-20 reps<br />Chin Up Hold-10 secs+negative x 2 reps<br /><br />UPPER PULL WORK<br /><br />3 sets (12 minutes)<br /><br />6-8 Band Assisted Pull Ups<br />8-10 Ring Rows (controlled)<br />12-16 Renegade Rows (total)<br />REST 1-2 minutes<br /><br />Focus on controlled movement!<br /><br />''BUTTS AND GUTS''<br /><br />EMOM x 18 minutes<br /><br />1. DB Hip Thrust-15-20 reps<br />2. Sit Up-AMRAP<br />3. DB Romanian Deadlift-15-20 reps<br />4. Single Leg V-Up-AMRAP<br />5. Band Lateral Walk-10-15 reps R/L<br />6. Toes to Bar OR Toes to Rings-AMRAP WARM UP 9-29-20 Tue, Sep 29, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 Tue, 29 Sep 2020 00:00:00 MST WARM UP <br /><br />3 Rounds:<br /><br />Jog-100 m <br />Band Pull Apart-10 reps<br />Band Face Pull w/ Pause-10 reps<br />Scap Pull-5 reps<br />Arch Hollow-5 reps<br />--------------<br />Front to Back Leg Swings-10 reps R/L<br />Side to Side Leg Swings-10 reps R/L<br />Calf Stretch on Rig-30 secs R/L<br />SA Post Up Lat Stretch-15 secs R/L<br />--------------<br />Begin Skill Work<br /><br /><br />COOLDOWN<br /><br />Overhead Stretch-1 min R/L x 2 sets<br />Calf Stretch on Rig-1 min R/L x 2 sets<br />Spiderman Stretch-1 min R/L x 2 sets SKILL WORK 9-29-20 Tue, Sep 29, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 Tue, 29 Sep 2020 00:00:00 MST 10 Minute Timer:<br /><br />Pick a gymnastics movement of choice to work on. This could include:<br /><br />Stringing or Practicing TTB<br />Kipping Pull Ups<br />Butterfly Pull Ups<br />Bar Muscle Ups<br />Ring Muscle Up Turnovers<br />Pullovers <br /><br />Pick something you are less proficient on. If you feel confident with most gymnastics pick a movement and perform it EMOM style. METCON 9-29-20 Tue, Sep 29, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20200929 Tue, 29 Sep 2020 00:00:00 MST 2 mins ON/1 Min OFF x 8 sets complete:<br /><br />200 m Run <br />*Gymnastics movement AMRAP<br /><br />Round 1: Weighted KTC<br />Round 2: Strict Pull Up<br />Round 3: Single Leg TTB<br />Round 4: Kipping Pull Up<br />Round 5: TTB<br />Round 6: CTB Pull Up<br />Round 7: KTE<br />Round 8: Bar Muscle Up<br /><br />Goal: 100+ Reps<br /><br />Tip: Make sure to strategically break bar work movements early as volume will accumulate.<br /><br />Purple Rx: 20#/14# medball for KTC<br />Blue Rx2: Sub:<br />14#/10# for KTC<br />Strict Band Assisted Pull Up<br />Single Leg Straight Leg Raises<br />Ring Row<br />Toes to Rings OR Double Straight Leg Raises<br />Jumping CTB Pull Up<br />Toes to Rings OR TTB<br />Jumping Bar Muscle Up<br /><br />Orange Rx3: 150 m Run, Sub KTC for all ab movements, Sub Ring Rows for first two pull up movements, and band assisted pull ups for last two.<br /><br />Yellow MODWOD: Sub 100 m Run, Sub Lying TTB for all abdominal movements, and ring rows for all pull up movements.