Friday 4.12.19 CrossFit

Box Brief

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CROSSFIT

STRENGTH

Close Grip Chin Up, 3 rep max

METCON

For 100% Unbroken Sets.
21-15-9
DB Hang Power Cleans
Push-ups on Dumbbells
– Then –
21-15-9
DB Floor Press
– Then –
21-15-9
DB Hang Power Cleans
Push-ups on Dumbbells
**AFAP Ends Here**

– Then Immediately-
*3×50 UB Banded pull-aparts

FINISHER

World’s Greatest Stretch x 30s each pose

WHITEBOARD BRIEF

– Strength: Today we are building to a 3RM with the close grip chin-up. This variation is done with grip inside shoulder width and supinated which taxes the biceps to a high degree. With the grip supinated the biceps can generate more force which is why Athletes can perform strict chin-ups better than they can strict pull-ups. Athletes can use additional weight have a few options – weight belt, KB on toe, DB between feet. The alternate options are 6 sets of 3 at bodyweight or 5 sets of 5 with a partner assisting if athletes are unable to complete weighted pull-ups. Athletes that are using an alternative option should still be challenging for them across all sets, but for those performing a 3RM, they should build in weight across 6-7 sets.
– Metcon: Today’s metcon is an accessory piece for the triceps, biceps, forearms, and back. Although the nature of these movements is less traditional to most people, these pieces have become a staple in our programming. More times than not, Athletes find this work to be more challenging than just performing a classic CF metcon that they are more accustomed to. With that said, going lighter today will be in Athletes best interest. This work is for #1 unbroken sets and #2 time, but still should be done as fast as possible. The goal is to get a good pump today!

ENDURANCE

METCON

“Little in the middle, butt you got much back”
For Time:
50 KB Goblet Box Step-Ups
1,000/800m Row
50 KB Deadlifts
1,000/800m Row
50 KB High Pulls
1,000/800m Row
50 Russian KB Swings

By | 2019-04-11T13:08:43-04:00 April 11th, 2019|WOD|Comments Off on Friday 4.12.19 CrossFit