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Components

Weighted Pull-ups

Metcon

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Workout

Thursday

Warm-up

PROGRESSIVE WARM-UP
1 set:
:30 single-unders
10 inchworm + push-ups
:30 single-unders (fast)
10 PVC pass-throughs

1 set:
:20 left-leg, single-leg single-unders
10 scap pull-ups
:20 right-leg, single-leg single-unders
10 ring rows

1 set:
:30 double-unders
5 dive-bomber push-ups
:30 double-unders (fast)
5 single-arm ring rows/arm

WEIGHTED PULL-UP REVIEW & BUILDUP
1 set:
5 strict pull-ups
5 weighted pull-ups (light)
4 weighted pull-ups (moderate)
3 weighted pull-ups (heavy)
– Rest 1:00 between sets and build in load to athletes’ starting loads.

Strength

Weighted Pull-ups (4-4-4-4)

The Strict Pull-up

PRE-WORKOUT STRENGTH
On an 8:00 clock:
Every 2:00 x 4 sets
4 weighted pull-ups
– Start heavy and increase load in small jumps.

Warm-up

1 set:
10 kip swings
3 kip swings + 3 kips
3-5 pause pull-ups
3-5 kipping pull-ups
15 double-unders + 3-5 kipping pull-ups
15 double-unders + 3-5 kipping chest-to-bar pull-ups

Workout

Metcon (Time)

RX

For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups

Metcon (Time)

INTERMEDIATE

For time:
20 pull-ups
2:00 double-unders
20 pull-ups

Metcon (Time)

BEGINNER

For time:
20 jumping pull-ups
200 single-unders
20 ring rows

Stretch

Accumulate:
1:00 banded shoulder stretch/arm

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Whiteboard:

Thursday, May 12, 2022

Male Clients

Nick
Derksen

CrossFit: 8:30 AM

1 x 4 @ 35 lbs

Female Clients