[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

Hometown Hoedown 5 Schedule!

The Hometown Hoedown is this weekend! We will not be running any regular classes all day Saturday.  Even if you are not competing we still hope you will attend to cheer on your fellow CFD athletes and enjoy the party! There will be no Friday night 6:30PM class to allow for setup for Saturday’s festivities.  We can’t went to celebrate with all of you![/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

Straight set of kipping pull-ups then 20 double unders

You will have ten opportunities to work on both kipping pull-ups or kipping swings and double unders.  Start each minute with a moderate sized set of pull-ups and then transition to your rope for a small set of double unders.  Use this opportunity to work on an appropriate kipping movement for your skill level.  Beginners should start with trying to link together kipping swings and practice a gradual build to a full range of motion pull-up.  If you already have pull-ups in the bag, work on large sets of c-kip or butterfly pull-ups.  After the pull-up work, move quickly to your rope and knock out about twenty seconds of rope work.  Remember to leave yourself some time to transition back to the pull-up bar after your double under practice.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″

Workout notes

This workout is similar to the classic CrossFit girls workout “Annie”.  The rep scheme for this workout has drop sets for both movements which should afford you the opportunity to keep the intensity level high in each round.  The second movement in this couplet is the box jump over which may be somewhat unfamiliar.  In the box jump over there is no requirement to reach full extension on top of the box. Your rep starts on one side of the box and finishes on the opposite side following a two footed jump across the top.  If the volume here looks too high consider starting on the round of 40 and 20 to reduce your total rep count for the day.

[/vc_column_text][/vc_column][/vc_row]