Posted by & filed under Workout of the Day.

Please check our holiday hours below for this weekend..

Friday, Sept 2nd: regular hours
Saturday, Sept 3rd: 9am CrossFit and 10am Open gym only *Strength can be done during open gym
Sunday, Sept 4th: Closed
Monday, Sept 5th: 9am CrossFit and 10am Open gym only

WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD - IMPROVING YOUR STRICT PULL-UPS 2 of 4

1. Mobility/Core
3x:15-:20 hollow rock

2. Grip and Activation
3x

3 bottom up press each side
5 scap pull ups

3. Pulling
Choose one: (if the same as last week, try a harder body position, or try to add more reps)

3×6-8 ring rows 3331

3×1-3 jump to chin over bar hang + negative

3×3-5 strict pull ups 1331

3×3-5 strict chest to bar pull ups 1231

*switch to ring pull ups and/or add false grip if too easy

4. Strength
3x
6-8 KB Bat Wings 3331
20 plank shoulder taps

Cash out
3×20 partner med ball sit ups

 

RECOVERY WOD

5×20 cal assault bike (girls do 16)
As follows:
1: 20 smooth
2: 15 smooth/5 strong
3: 10 smooth/10 strong
4: 5 smooth/15 strong
5: 20 strong

Rest 1:30 between efforts
Smooth = 60-70%
Strong = 70-80%
Goal is to stay consistent

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

WEDNESDAYs RESULTS

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