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.
