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.
