Wednesday 3.15.23

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.

Version 1: (novice without partner assist)

self assisted (use mobile pull-up bar or barbells)

*This should still be a Chest to Bar

Version 2: (intermediate with partner assist)

Partner Assisted (spotter should hold the rib cage)

or Partner assisted with small band

*Even people with many strict pull-ups/chin-ups should be doing this. If they can’t hold a chest to bar pull-up lock off for 3-5 seconds perfectly do partner assisted and work CTB

*If the bar is higher the spotter may need to stand on a box to properly assist.

Version 3: (advanced without partner assist)

If you can do 5 CTB strict pull-ups with a pause at the top, add a small weight like 5-10lbs held between the thighs