Time to Pull

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Our pull-up focus starts this week, which means you’re all going to get way stronger at pulling. Most of the work will be strict and it will be up to each of you to find the right version that both challenges you and allows you to progress. Of course a coach will be there to guide you as well, but most of the work and experimentation will be up to you. Hold yourself accountable and perform great range of motion. Don’t short yourself some quality reps and practice, because you will only be stunting your own strength development. #GetSomePull

Workout of the Day 7/11/2016 – Monday

CrossFit

A. Focus: Pull-Up
Strict Pull-Ups
3 x 8-12

Use band if you can’t do at least 8 strict pull-ups. If banded is too difficult, do self-assisted pull-ups. If you go over 12 reps, use a band with less resistance.

B. Focus: Pull-Up
Ring Rows
1 x 25

Accumulate 25 ring rows. Increase by 3-5 reps each week. If you can string more than 10, make the movement more difficult by being more parallel with the floor.

C. Met-Con
21-15-9:
Overhead Squats (115#/75#)
Toes to Bar
100m Run

CrossFit Lite

A. Met-Con
AMRAP 10:
30 KB Swings (1.5 pd/1 pd)
30 Goblet Squats

Rest 3 minutes.

B. Met-Con
AMRAP 7:
20 KB Swings
20 Goblet Squats

Rest 2 minutes.

C. Met-Con
AMRAP 5:
10 KB Swings
10 Goblet Squats

Score reps for each AMRAP and total reps.

CrossFit 101

Skill.
Deadlift 7 x 5

Met-Con.
AMRAP 12:
15 Deadlifts
10 Toes to Bar