S/S/S:
Clean Pulls
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our second time hitting Clean Pulls this cycle. The sets drop to 3, so goal is to go heavier than the 5X5 week. Again, we’re using this to help strengthen our first pull in our cleans. Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.
WOD:
For Time:
400M Run
50 Ab-Mat Sit Ups
25 Pull Ups (Chin Above)
30 GHD Sit Ups
15 Chest2Bar Pull Ups
1 Min L-Sit*
5 Muscle Ups (Ring or Bar)
1 Min L-Sit*
15 Chest2Bar Pull Ups
30 GHD Sit Ups
25 Pull Ups (Chin Above)
50 Ab-Mat Sit Ups
400M Run
*(total hold time, stop count every time you break)
Video courtesy of CrossFit HQ. For the L-Sit, use either paralletes or stacked plates. Any time you drop, pause your count on the minute hold. You finish once you have accumulated a minute of holding.
| A nice little progressive up and down the mountain of pull up and core movements! Manageable chunks is the key to success today. |
Scaling Options:
Pull Ups -> Buddha Pull Ups
Video courtesy of Not Kris Roe
Ab mat Sit Ups -> feet anchored
GHD -> Ab mat sit up
C2B pull ups -> Chin Above
L-Sit -> Knees bent -> butt on ground with feet off the ground
Muscle Ups -> Jumping Muscle Ups -> Burpee to Chest2Bar Pull Up** -> Burpee to jumping pull up
Video courtesy of Functional Bodybuilding. Demo of the Burpee to Chest2Bar Pull Up
