WOD

Thursday 8th January 2015

Main – CrossFit

SKILL

“INFO ABOUT STRICT PULL UPS”

We cannot stress enough the importance of making sure you have a strict pull-up before attempting kipping pull-ups.

Yes learn the progression, yes practice them, but DO NOT put them ahead of developing the strength of a strict pull-up.

If your coach is encouraging you to kip before you can strict they are doing you an injustice!

PART 1 Strict pull-up workshop

ADVANCED

3 attempts at:

Max strict chest to bar pull-ups

(Rest as needed)

INTERMEDIATE

3 attempts at:

Max strict Pull-ups

(Rest as needed)

BEGINNER

Negatives

3 attempts at:

-Lower yourself for 3-5 Second count, x3

(Rest as needed)

NEWBIES

3 attempts at:

– Max Ring rows

PART 2 Kipping pull-up workshop

1. Swing

2. Knees up/ hips to the bar

3. Turn over/ Pull

4. Push away

FINISHER

3 Rounds of:

– 400m Run

– Max Chest to bar pull-ups

SCALING

200m Run/ Row

Pull-ups or Ring Rows

As soon as you fail or come off the bar, you go for your next 400m run. Your score is the number of chest to bar you complete.

Metcon (AMRAP – Reps)