WOD

Thursday 2nd April 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

(Rest 1 minute between each attempt)

2.

(x3)

10 Lat activation

10 Ring rows

(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

FINISHER

In a team of 2:

AMRAP in 5 minutes:

Max L-Sit hold on the rings (24”)

Max Push-ups

Athlete 1 holds an L-Sit on the rings with a 24” box under their heels, in the time that they are holding an L-Sit Athlete 2 is trying to complete as many Push-ups as possible. Once the heels touch the box there attempt is over and the athletes must high five and switch over.

The score is the total number of Push-ups completed.

SCALING

20” box under the heels

L-Sit hold on boxes with 5kg plate under the heels.

Push-ups on the knees

The Rings should be set up at hip height for the L-Hold.

Metcon (AMRAP – Reps)