Pull-Ups | WOD 6.26.19

PULL-UPS

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! 

Post work to comments.
Exposure 4 of 6

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30 Minutes for Quality:
500m Row
30-60 Second Double Dumbbell/Kettlebell Overhead Carry
550m Jog
10 Alternating Arm Bicep Curls (5e)

Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. Really challenge yourself to stay in this zone on the jogs, even slowing to a fast walk as needed. Go as heavy as you can with good form on the curls (no swaying/cheating) and carries. 

Post work to comments.

Introducing CFSBK’s Adaptive Athlete Program

Our belief is that CrossFit should be accessible to everybody, including those who have physical disabilities. Our Adaptive Athlete program focuses on introducing individuals with permanent physical impairments to the foundation of functional movement. The class is open to all individuals with limitations due to neurological motor/sensory impairments, spinal cord injuries, cerebral vascular accident impairments (stroke), traumatic brain injuries, post-traumatic stress syndrome, amputations, and/or congenital disabilities.

Our mission is to break down barriers and build opportunities through the exploration of movement. Whether your goal is to improve quality of life through activities of daily living or pursue the sport of CrossFit in a more competitive environment, we are here to provide a supportive community that empowers you to learn.

Watch the video above to find out more about what happens in a typical class!

Days & Times

Mondays from 5:30 to 6:30pm

Class starts July 8th!

Pricing

$25 per class

Register Here!

About the Coach

This class is led by Coach Katie Harper, DPT, our in-house physical therapist at CrossFit South Brooklyn. Katie specializes in orthopedic injuries as well as performance programming for injured athletes. Her clinical experience with the adaptive population includes working with individuals with cerebral palsy, erb’s palsy, spina bifida, incomplete spinal cord injuries, CVA, Guillain-Barre, lower limb amputation in one on one personal training sessions, rehabilitation centers as well as aquatic therapy settings.

Katie holds a Doctorate of Physical Therapy degree & a B.S. in Kinesiology. She is a CrossFit Level 2 Trainer & CrossFit certified in Adaptive Training.

More Info

If you are interested in attending, you must first contact Katie [at] crossfitsouthbrooklyn [dot] com for inquiries. To ensure a safe and effective learning environment, we like to keep our classes small, and would like to get to know you first!

Know someone who might be interested in this class? Send them this post!

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