Workout of the Day
STRENGTH
EMOM x 12 Min
A. Tempo Strict Dip x ME (-1)
B. Tempo Strict Pull-Up x ME (-1)
C. Rest
Notes
1 second pause at the top and bottom of each rep.
On the first 3 sets, do as many reps as possible leaving 1 rep in the tank. Take the last set to failure.
The goal is to accumulate at least 20 reps of tough work on each movement, ideally more.
For either movement, if you can do…
10+ reps, consider adding load
6-10 reps, perform RX
1-5 reps, do as many as possible and then add a band to get to at least 6 reps per set
0 reps, do foot assisted for at least 6 reps per set
METCON
3 Intervals of:
AMRAP 3 MIN
5 Toes To Bar
20 Double Unders
Rest 3 Min
Notes
Today’s workout allows us to accumulate a high volume of work via small sets and manageable intervals. The intent is that you can complete at least 3 rounds per interval.
TTB: If you can do…
5+ unbroken, perform RX
1-4 unbroken, do 3 per round (practice cycling reps as much as possible)
0 reps, do 3 strict hanging knee to chest + 5 kip swings
*If you prefer not to kip, perform 3 strict TTB OR 3 Incline TTB
DU: If you can do…
30+ reps unbroken, perform RX
10-20 unbroken, do 10 per round
1-10 unbroken, do 10 per round, counting any misses as makes
0 reps practice for 20-30 seconds each time you get to the rope
Programming Template: Week 5/8
11/14: Free Bar Muscle Up Clinic with Cody Mooney
Join CrossFit Games athlete coach Cody Mooney for a FREE Bar Muscle-Up Clinic on Saturday 11/14 from 2-3pm.
Registration is capped at 25 people. Register on Zen Planner here!
Prerequisites:
5+ Kipping Pull-Ups
Free for all current & active CFSBK members
A desire for greatness
About Cody:
Cody competed at regionals from the age of 19 in 2014 to 2019, which was his last year competing. He competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. He also was on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.
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