Workout of the Day
GYMNASTICS PULL B
15:00 for Quality:
A1: 4-8 Partner Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo) (See Below)
A2: 8-16 Anchored Leg Lifts (Slow)
A3: 5e Front to Back Scale (3-5 sec hold at each end range)
METCON
Every 8 Minutes x 3 Rounds:
12 Clean and Jerks
500/400m Row
Notes
Adjust the weight and row distance so that you finish each round in under 4:00. Give each row a solid 90%+ effort. For the clean and jerks, you can use the same weight for each round or increase per round, technique permitting. The C&Js should be performed as steady singles and as power cleans. If you came yesterday and your shoulders are a little smoked from the push presses perform these as power or squat cleans instead.
CrossFit Group Class Programming Template (WK2/8)
Yasmin and Albrey crushing Saturday’s Double Under, Thruster and Bike interval workout
Kipping Pull-Up options in Gymnastics Pull B
Below are three versions you can use to accomplish today’s pull-up work depending on where you’re at.