3 sets of:
A1. Pull-Ups x 5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed. 5 seconds is a long time, have a partner help you count!)
Rest 60 seconds
A2. DB Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Double Under Practice x 45-60 seconds
A3. Rest 60 seconds
+
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Renegade Rows x 5 reps
Dumbbell Walking Lunge x 20 steps (use same dumbbells)
Row 200m or Airdyne 0.2 miles.
*At the 5 minute mark of the workout all athletes will switch from rower to Airdyne and Airdyne to rower as their modality used. *
CrossFit
A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
B. 10-15 minutes of dedicated skill work on your movement of choice. This is "deep practice" which means we are focusing on the quality of movement and learning the technique. Don't worry about load or accumulating reps during this time, just practice the skill and technique of the movement.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
B. 10-15 minutes of dedicated skill work on your movement of choice. This is "deep practice" which means we are focusing on the quality of movement and learning the technique. Don't worry about load or accumulating reps during this time, just practice the skill and technique of the movement.
C. complete 50 CTB chin-ups for time. (women complete 40)
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