WOD

Thursday 12th February 2015

Main – CrossFit

SKILL

STRICT PULL-UP WORKSHOP

*DO NOT HAVE A STRICT PULL-UP?*

1. 


3 attempts at your longest hang from the pull up frame

(Try to hold on for 1 minute)


(Rest 1 minute between each attempt)


2. 


(x3)

10 Lat activation 


10 Ring rows (feet on box if possible)
(Rest 1 minute)


3. 


(x3)

Negatives, lower down for a count of 3-5 seconds for a total of 5 sets


(Rest 1 minute in between sets)

*LESS THAN 10 STRICT PULL-UPS?*

1. 


3 attempts at max strict pull-ups

(Rest 1-2 minutes between attempts)


2.


(x5)

5 Bat wings with 5 second hold 


10 Push ups

(Rest 1 minute)

3.

x10 Ring push-ups

*10 OR MORE STRICT PULL-UPS?*

1.

Find your heaviest strict weighted pull-up for 1 rep.

2.

Complete 3 sets, 3 reps at 80% of your heaviest weight

(Rest 1 minute between sets)

3.

Max unbroken strict pull-ups

1 attempt only

Metcon (No Measure)

FINISHER


In a team of 4 complete the following:

AMRAP in 7 minutes of:

-Max pull-ups



Every time you break/ drop down you must complete 5 burpees before continuing. 



SCALING


Ring rows



Only 1 person working at one time. Athlete 1 complete as many pull-ups or ring rows as possible once they break/ stop everyone must complete 5 burpees before athlete 2 can start their pull-ups. 


Once everyone has complete 5 burpees each Athlete 2 then completes as many pull-ups/ ring rows as possible, once they break/ stop everyone must complete 5 burpees. etc.

Metcon (AMRAP – Reps)