"Pipe Down" CrossFit WOD | Power Cleans + Push Ups + Push Presses + Toes to Bar
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- Опубликовано: 20 июл 2024
- 0:00 - Intro
0:08 - Warm Up
2:36 - Mobility
3:11 - "Pipe Down"
5:17 - Home Gym
6:10 - Aerobic Capacity
WARM-UP
30 Seconds Each
Active Samson
Push-up to Down Dog
Banded Pass Throughs
Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts
Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO: • CompTrain Barbell Warm Up
MOBILITY
Turn Back Stretch: 1 Minute Each Side
Overhead Stretch on Wall: 1 Minute
“Pipe Down”
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups
Directly Into…
21-15-9:
Push Press (115/85)
Toes to Bar
Competitor: Kipping Ring Dips
HOME GYM
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Hand Release Push-ups
Directly Into…
21-15-9:
Double Dumbbell Push Press (50’s/35’s)
Weighted Sit-ups (50/35)
Aerobic Capacity
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 GHD Sit-ups Video
21/15 Calorie Row 
Спорт
Buen plan de entrenamiento. Gracias 💪
I did the class version today for the workout. 🦾 Very challenging. Still only 3 months back at CF but getting there. Toes to bar for me is still at face level but getting stronger every day.
Stretch your hamstrings to help with toes to bar!
That is a fantastic workout! I did RX with Strict T2B because I don't physically have enough space to kip/swing on my current pull up bar.
15: 46. I lost so much speed half way through the second set of 21, haha 🐢
I'm going to do the Body Armor/Capacity builder with V ups since I don't have a GHD machine still. Primarily a space issue. I've got an ab wheel and ab mats as core options for now.
Thanks for the fantastic workout Vintage! That was great after doing strength with Clang and Bang yesterday. I was so sore this morning. I'm trying that routine you recommended, alternating between clang and bang and vintage WODs and occasionally doing two a days.(1-2 week)
For the capacity builder:
Time remaining each round in seconds;
95, 118, 176, 143, 122
Round 3 I felt like I was fire 🔥 I did 21 calories in 40 seconds. 🐢💨 I love the capacity builders like this. Anything that doesn't have a ton of impact on my back or burpees is my jam!
Hot coach! 🔥🔥😬😬
Careful, he’s taken 😉