Box Brief
Quarterly Inbody Scans:
9.14 – 9.18 at CFML Wayne
9.21 – 9.25 at CFML Ardmore
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September Newsletter
CROSSFIT
SKILL
Strict Ring Dip
Strict Pull-ups Weighted
CONDITIONING
“Up & Under”
AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
Etc…[Climb By 3 Reps Each Round]
VIRTUAL WOD
SKILL
Bench Dip
Bent Over Row
CONDITIONING
“Hurry Up and Wait”
AMRAP 10:
10 Renegade Rows
200 Meter Run
WHITEBOARD BRIEF
Today’s workout is all about good sets of dips and strict pull-ups
Since these are strict movements, breaking them up at the right time is important for maintaining your effort across the 9 minutes of work
Break these up early and often, before your press and pull starts to slow down
If we go too big too early, or fail a rep, only a significant amount of rest will allow the arms to recover
Sets of 1-3 may be the best option for allowing you to continue chipping away
The work you see in the workout description, the rounds of 3 and 6, are essentially the buy-in for the larger sets of 9-12-15…
The double unders matter far less than the upper body movements
Use this station as a chance for the pressing and pulling muscles to relax a bit
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