Today’s Programming
SKILL: Double-Unders
Progression
Swing and Catch Drill
Single Taps
Single Unders
Double Taps
3 to 1’s
Double Under Open Practice
Advanced: Triple Unders
METCON
AMRAP “Bradshaw”
20:00 AMRAP of:
3 Handstand push-ups
6 Deadlifts
12 Kipping Pull-ups
24 Double-unders
Notes
HSPU: Strict / Kipping / 6 DB Press
DL (225/185/155/135/95/-)
KPU: 12 Kipping / 6 Kipping / 12 Jumping / 12 Ring Rows
DU: 24 DU / 12 DU / 24 Alt 2 / 48 SU
CrossFit Group Class Programming Template
Alchemy @ Home
Alchemy @ Home: 7am
Warm Up
2-3 Rounds
5e Prone Scorpion Stretch
5e Active Side Lying Sleeper Stretch
5e Active Kneeling Quad/Hip Flexor Stretch
5 Sumo Squat to Hip Lift
Strength
A1. Tall Kneeling Low to High Chops
4 x 6-10 Reps Each
A2. Tall Kneeling French Presses
4 x 6-10 Reps
A3. Bent Elbowing Row
4 x 6-10 Reps Each
Conditioning
5 Rounds
:40 Alternating Devil’s Presses
:20 Rest
:40 Hollow Hold Flutter Kicks
:20 Rest
Kelly M made a celebrity guest appearance at our Wet Hot America Throwdown a couple weeks ago