Training Plan for Crossfit Open Prep January 29, 2018

Pull-Ups Review 

Kipping Review – Arch to Hollow 

Kipping pull-ups and how to cycle 

Butterfly Kip 

OHS Review 

Body Mechanics 

Overcoming mobility limitations with grip adjustments 

WOD Gameplan- We'll discuss best way to attack this workout based on individual strengths/weaknesses 

Workout 

  2 rounds of: 

   10 overhead squats 

   10 chest-to-bar pull-ups 

Rest :90 

  2 rounds of: 

   12 overhead squats 

   12 chest-to-bar pull-ups 

Rest :60 

   2 rounds of: 

   14 overhead squats 

   14 chest-to-bar pull-ups 

Scaling: 

L1 = Front Squat 95/65,  Jumping Pull-Ups 

L2= OHS 65/55   ;  Chin over bar pull-ups 

L3 = OHS 95/65; Chest-to-bar pull-ups