🏋️‍♂️ CrossFit Good Fortune

Session 1 – “Get a Grip”

Goal: Build grip strength and confidence hanging actively from the bar

Warm-Up (2–3 min)

2 Rounds
▫️ 10 Scapular Wall Slides
▫️ 10 Banded Wrist Curls (light band)
▫️ 10-sec Active Hang (shoulders pulled down & away from ears)

Skill & Accessory Work

3 Rounds

▫️ Active Hang Hold – 20–30 seconds
▫️ Rest 30 sec
▫️ 50-ft KB Farmer Carry @ light–moderate weight
▫️ Rest 30–45 sec
▫️ Focus on posture, grip, and shoulder stability throughout

Scaling Options

Scale Down:
▫️ Active Hang – Use low bar or jump to position with feet lightly on box for support
▫️ Farmer Carry – Use lighter DBs or KBs, reduce distance to 25-ft

Scale Up:
▫️ Active Hang – Add controlled shoulder taps or small scapular retractions
▫️ Farmer Carry – Use heavier KBs or perform with one arm at a time for added core challenge

Cooldown

▫️ Wrist Mobility + Forearm Rolling (2 min)

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Session 2 – “Shoulder Smarts”

Goal: Improve scapular control and pulling strength foundation

Warm-Up (2–3 min)

▫️ 10 Banded Pull-Aparts
▫️ 10 Banded Pass throughs
▫️ 2 x 10 Scap Push-Ups (On feet or knees)

Skill & Accessory Work

3 Rounds

▫️ 5–8 Scapular Pull-Ups (3 sec down, 1 sec squeeze)
▫️ 6–10 Ring Rows (strict form, adjust angle as needed)
▫️ 20-sec Hold at Top of Ring Row (elbows tight, core engaged)
▫️ Optional: Chin-over-bar hold with feet on a box (maintain active shoulders)

Scaling Options

Scale Down:
▫️ Scapular Pull-Ups – Use band for light support or perform from lower bar with feet assist
▫️ Ring Rows – Stand more upright or shorten range of motion
▫️ Top Hold – Use low rings and support with feet on floor

Scale Up:
▫️ Scapular Pull-Ups – Add a pause at the top of the pull
▫️ Ring Rows – Elevate feet on box or slow tempo
▫️ Top Hold – Perform chin-over-bar hold with legs extended straight in front (L-sit variation)

Cooldown

▫️ Shoulder & Thoracic Mobility – Wall Slides & Foam Roll

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Session 3 – “Hang Time”

Goal: Build active hang endurance and introduce tempo control

Warm-Up (2–3 min)

▫️ Wrist Rolls & Stretch (30 sec each direction)
▫️ 2 rounds:
  • 10 Scap Retractions on Bar
  • 10 Banded Lat Pulldowns

Skill & Accessory Work – 4 Rounds:

2 Rounds

▫️ 20-sec Active Hang → Rest 40 sec
▫️ 20-sec Scapular Retractions (slow and controlled) → Rest 40 sec
(Scale duration as needed)

Then – 3 Rounds:
▫️ 5 Tempo Ring Rows (3 sec down, pause, fast up)
▫️ 20-sec Hollow Hold (or tuck hold) on floor
▫️ 10 Slow Banded Pull-Downs
Rest as needed between movements

Scaling Options

Scale Down:
▫️ Active Hang – Use band or low bar to support with feet
▫️ Hollow Hold – Use tuck position with knees in and arms at sides
▫️ Ring Rows & Pulldowns – Reduce range or tension

Scale Up:
▫️ Active Hang – Add knees-to-chest or active leg raises
▫️ Hollow Hold – Extend arms overhead and legs straight
▫️ Tempo Rows – Increase pause at top, elevate feet, or wear light vest

Cooldown

▫️ Wall Shoulder Stretch - 1 min
▫️ Lat & Wrist Stretch – 1 min each

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✅ Focus on shoulder activation, not relaxation
✅ Encourage scaling to meet athletes where they’re at
✅ Track progress week-to-week (hang time, ring row angle, etc.)

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