Kamloops CrossFit Apostle – Disciples

Accessory

Warm-up (No Measure)

Hip thrust pyramid

*Try to increase the # of reps of each set each week but keep the weights the same as week 1

Set 1-select load you can perform for approx 15 reps

Set 2-select load you can perform for approx 10 reps

Set 3-select load you can perform for approx 5

Set 4-select load you can perform for approx 20 reps and add a miniband around your knees

*Your weights will stay the same for the next 4 weeks but your reps will go up

Gymnastics

Warm-up (No Measure)

Bar Muscle up Drills

1. Straight arm sliders-3×10

2. Banded Front Levers -3×5

3. Banded Hip to Bar Drill-8×1

4. Kip Swing Practice-8×1

5. Banded Bar Muscle ups or Regular Bar Muscle ups for QUALITY