🏋️‍♂️ CrossFit Good Fortune

Session 1 – “Strong Positions”

Goal: Build core engagement, ring row strength, and understand the active pulling pathway

Warm-Up (2–3 min)

2 Rounds
▫️ 20-sec Active Hang (shoulders pulled down & away from ears)
▫️ 10 Hollow Rocks
▫️ 10 Ring Scap Pulls

Skill & Accessory Work

3 Rounds
▫️ 8–10 Hard Ring Rows (heels on box or floor, maintain hollow)
▫️ 5–8 Jumping Pull-Ups with 2–3 sec Negative
▫️ 20–30 sec Hollow Body Hold
Rest 60 sec between rounds

Scaling Options

Scale Down:
▫️ Ring Rows – More upright body position
▫️ Jumping Pull-Up – Toe assist
▫️ Hollow Hold – Tuck position with hands at sides

Scale Up:
▫️ Ring Rows – Add 3s pause at top
▫️ Jumping Pull-Up – Longer negative (3–5 sec)
▫️ Hollow Hold – Add Hollow Body Rocks

Cooldown

▫️ Wall Hinge Stretch

▫️ PVC Lat Stretch

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Session 2 – “Lat Drive”

Goal: Build lat engagement and learn to “press down” to initiate the pull

Warm-Up (2–3 min)

2 Rounds
▫️ 10 Banded Lat Pull-Downs
▫️ 10 Scapular Pull-Ups
▫️ 5 Wall Hollow Leans

Skill & Accessory Work

3 Rounds
▫️ 6–8 Toe-Assisted Strict Pull-Ups
▫️ 5–8 Tempo Ring Rows (3 sec up / 3 sec down)
▫️ 10-sec Hollow Body Active Hang
️ Rest 60 sec between rounds

Scaling Options

Scale Down:
▫️ Toe-Assisted Pull-Up – Increase foot contact
▫️ Ring Rows – Use higher ring position
▫️ Bar Hang – Light toe assist

Scale Up:
▫️ Toe-Assisted Pull-Up – Lighter assist or 3s pause at top
▫️ Ring Rows – Add feet-elevated or 3s pause at top
▫️ Bar Hang – Add Weight (DB or Weight Belt)

Cooldown

▫️ PVC Shoulder Pass-Throughs + Banded Lats (2 min)

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Session 3 – “Finish Strong”

Goal: Build eccentric strength and core control from top-to-bottom of the pull-up

Warm-Up (2–3 min)

2 Rounds
▫️ 10 Banded Pull-Downs (bend elbows to follow pull up path)
▫️ 5 Inchworms
▫️ 10 Ring Rows

Skill & Accessory Work

3 Rounds
▫️ 3–5 Pull-Up Negatives (3–5 sec lower)
▫️ 5–8 Jumping Pull-Ups with 1–2 sec Hold at Top
▫️ 20–30 sec Hollow Body Hold on Floor
▫️ Rest 60–90 sec between rounds

Scaling Options

Scale Down:
▫️ Negatives – Toe assist or reduce tempo
▫️ Jumping Pull Up - Remove Hold
▫️ Hollow Hold – Perform tucked version

Scale Up:
▫️ Negatives – Add second rep per set or longer tempo
▫️ Pull-Up Hold – Try holding at 90° elbow (maintaining hollow)
▫️ Hollow Hold – Add arm extension or plate overhead

Cooldown

▫️ Hanging Lat Stretch + Foam Roll Lats (2 min)

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✅ Cue “Press Down, Stay Tight” — Lats should stay engaged the entire movement
✅ Always train with an active hang, never passive
✅ Consistent reps > max effort reps

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