Workout of the Day
On a running clock…
0:00-6:00
3 Rounds for Time
6 Strict CTB pull ups
6 Box Jumps (High: 30/24/20″)
8 V-Ups
6:00-12:00
3 Rounds for Time
8 Kipping CTB pull up
8 Box Jump Overs (Standard: 24/20/16″)
12 Tuck ups
12:00-18:00
3 Rounds for Time
10 Kipping pull up
10 Box Jumps (Standard)
16 Anchored Sit ups
18:00-24:00
3 min Bike for Max Distance
-OR-
550m Run for Time
Notes:
The intent for each section of the workout is that it’s completed in the 2:30-3:30 range. In other words, each round is about 1 minute of work. Adjust the rep counts and/or scale the difficulty of each movement so that this is achievable for the first three sections of the workout.
For the box, section A should be at a height a bit beyond your comfort zone. You might add a 45# plate to the box you typically use. Another way to achieve this is by completing a tall box jump, landing as high as possible. For section B and C use your “regular” box.
For the monostructural movement at the end, pick your poison and empty the tank!
Pull-up Scaling
Start with a difficult strict variation, and then choose 2 progressively “easier” variations at a volume you can move through on each section. Here are some examples:
Athlete can do strict and kipping pull ups, but not strict CTB yet:
A. 3-6 strict banded CTB B. 4-6 kipping CTB, or “peak pull” as high as possible C. 8-10 kipping
Athlete can do strict pull ups, but is not kipping yet:
A. 3-6 strict pull ups (chin over or CTB) B. 3 strict chin over bar + 6 kip swings C. 10 jumping CTB pull ups
Athlete is working towards strict pull ups:
A. 3-6 strict banded CTB B. 4-8 jumping CTB pull ups C. 10 jumping pull ups
CrossFit Group Class Programming Template (WK2/2)
Rickke setting up for some Front Squats in 2013. Have you ever read our statement of inclusion anti-oppression and inclusion? This was penned by Rickke!
