Wednesday 6.12.24

Workout of the Day

STRENGTH/ SKILL: Strict or Kipping Pull-Ups

Spend 15 minutes working on Pull-ups. Choose one track to follow:

A. Capacity
Kipping Pull Up,  3 sets x “max reps-2”

B. Skill
Kipping Pull Up Half Pause Drill, 6 sets x 3 reps

C. Strength (Intermediate)
Strict Pull Up Negatives, 4 sets x 3 reps @ 31A1 Tempo

D. Strength (Foundation)
Foot Assisted Pull Ups, 4 sets x 8 reps

Notes:
Prerequisite for A/B is the ability to perform at least 2 unbroken mature strict pull ups.

Option A is for folks who are very comfortable with kipping. Go for a big set, but not all the way to failure. Rest at least 3 minutes between sets. Feel free to send it on the last one! Don’t rip your hands.

Option B is for folks who can do strict but are working on kip skill. This drill encourages correct swing, timing, and control!

Option C is perfect if you’re close to a strict pull up or have an inconsistent single here or there.

Option D is a great way to build time under tension. Challenge yourself to work hard through the entire rep, only using your feet as much as you truly need.

METCON

EMOM x 16 MIN
A. 4 Wall Walks
B. 60 Double Unders
C. 15/12/9 Cal Row
D. Rest

Notes
Work for no longer than 45 seconds per station, leaving yourself enough time to transition out of the way and onto the next movement. Scale back reps or complexity as needed.

Wall Walk Scaling:
A. 1-3 reps, full ROM
B. 2-4 reps, partial ROM
C. 1-3 box piked wall walk

Double Under Scaling:
A. 20-40 DUs
B. 40 sec DU practice
C. 40 sec single unders for max reps

CrossFit Group Class Programming Template (WK5/8)