Workout of the Day
SKILL: Kipping Pull-Ups
METCON
EMOM 10:00
1-5 Kipping Pull-Ups
3-10 Push-Ups
10-15 Air Squats
Notes
Choose a rep range that will allow you to complete all three movements in under 1:00 for all 10 rounds. If you start to get behind, adjust your reps to stay within about :35-50 of work.
If you’re doing the Open, you don’t need to make this as hard as you can. Expect pull-ups and Squats of some kind to be programmed on 22.3. So this can be performed as a maintenance workout. You could also perform this with strict pull-ups for a sick pump.
PARTNER METCON
For Time with an 18:00 Cap
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)
Notes
See how far you and your partner can get working up and back down the ladder in 18′. Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.
Jacinto Bonilla, 82 years old and going strong!
Last week we highlighted our youngest competitor in the Open, Adele C and this week we’re shining the spotlight on our oldest competitor, the living legend Jacinto Bonilla.
My name is Jacinto Bonilla and I am 82 years old. I’ve been doing CrossFit since 2006. I’ve done the Open since it started, even before the Open existed when we had Sanctionals. I do the Open because it helps me know how my training has gone through the year. Also, it shows me how I stack up against people my age around the world. There is nothing like the feeling of being fit at my age.
Amen to that. Jacinto has been a familiar face at CFSBK since 2008 when he even did some coaching for us and a regular at group classes.
22.2 Results are in!
Week 2 is in the books and the gym leaderboards have been updated. 22.2 was a TOUGH one which tested everyone’s strength, technique and ability to push for a shorter time domain. Below you can see the leaderboards for the gym at large as well as the men’s and women’s divisions. This workout shook up the leaderboard with some significant changes to the top slots. If you’d like to sort by age group or another category you can create a custom leaderboard on the games site to see how you stacked up with your peers!
Only one more week left in the Open and one more chance to give it your all. Based on what’s left we predict Double Unders, Thrusters and Kipping pull-ups or something similar. This might also be a 2 part workout where you perform a metcon in a certain time for one score and then in the remaining time perform a second lift or event for another score. Regardless, its going to be a gut check!