Workout of the Day
AMRAP 30 MIN
700m Row or 1400m Bike
12 Strict Chin-Ups
21 Tuck-Ups
500m Row or 1000m Bike
9 Strict Chin-Ups
15 Tuck-Ups
300m Row or 600m Bike
6 Strict Chin-Ups
9 Tuck-Ups
*After each full round of work, switch which machine you use. Large classes will be paired up so one person does a full round on the bike while the other does a full round on the erg, and then swap.
Notes
Intent: 2-3 rounds.
This is a long, steady grind with a focus on strict pulling strength and midline endurance. The intent is 2–3 full rounds in 30 minutes, so pace accordingly. Smooth on the machines, steady on the gymnastics.
On the row/bike, think moderate effort, not sprint. Each machine segment should leave you breathing but ready to go straight into the pull-ups.
For the strict chin-ups, break early to avoid failure; small sets with short rests will keep you moving better than big sets to burnout. Scale by using band or foot/box-assistance that provides challenge while allowing for full range of motion on each rep.
On the tuck-ups, stay controlled and keep your lower back pressed to the floor at the bottom of the rep.
Because you switch machines each round, approach this like an endurance piece, find a rhythm you can maintain the whole 30 minutes. Consistency and smart pacing are the keys to hitting the stimulus.
CrossFit Group Class Programming Template (WK3/8)
Steph going overhead while her gym pals watch in awe
Come see CFSBKer Liz Miele perform standup at the Bell House this Sunday
Looking for some weekend plans? Come check out CFSBKer and stand up comic Liz Miele perform right here in Gowanus at the Bell House this Sunday night at 7pm.
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