21 August 2016

To learn more about Donny  click here

To learn more about Donny click here

Article: To learn more about Donny click here

Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Mobility
Lumbar Smash (balls)
Lat Smash
Triceps S&F (ball/barbell)

Pull-Up Variations (Practice ...)

Work the progressions / variations to determine the most challenging achievable option:
- Bar/Ring Hang (10-30sec)
- Band Pull-down (8-12 reps, each colour/ small to large)
- Ring Row (step forward / feet elevated as capable)
- Barbell Pull-Up (feet on bench/box/floor)
- Band Assisted Pull-up (8-12 reps, each colour/ large to small)
- Strict Pull-ups (8+) [L-Sit ... for added core work/fun]
- Kipping Pull-ups (30+)
- Butterfly Pull-ups ...
[- Chest to Bar ...]

Metcon
Alternating EMOM 10:
Even: 10-50 Double Unders
Odd: 1-5 Muscle-ups
variation: "Pull-Up" + Dip

Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

To learn more about Donny click here