CrossFit – Thu, Jul 25

Warm up – Thursday (AMRAP – Reps)

8:00 AMRAP
10 Alternating V-Ups
5 Dumbbell Hang Power Cleans (light)
10 Walking Lunge steps

Met Con – Thursday (AMRAP – Reps)

5 sets
20 GHDs (Or V-Ups)
15 Dumbbell Hang Power Clean (50s/35s)
50ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-
(KG conv: 22.5/15 DBs)
For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Time Cap: 3mins each set

RX+

5 sets
25 GHDs
20 Dumbbell Hang Power Clean (50s/35s)
75ft Dumbbell Lunge Walk (50s/35s)
-rest 1:00 after each set-
(KG conv: 22.5/15 DBs)

Skill Work (AMRAP – Reps)

Strict Pull-ups: Week 1

Workout Definition

During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!

If you did not test your strict pull-up last month, do this today:
– Freedom: Find your max 1 rep weighted strict pull-up
– Independence: Find your max unbroken set of unweighted strict pull-ups
– Liberty: Find the lightest band that you can do one strict pull-up with

If you completed the above test last month, then do this today:

Freedom:
1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets
(3 min time cap in the max effort hang. If that sounds easy, add weight.)

Independence:
1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )
-followed by-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets

Liberty:
1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )
-followed by-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

If doing option 1, score is your test result. If doing option 2, score is time in the max effort hang.

Pin It on Pinterest

Share This