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Components

Weighted Pull-ups

Metcon

Settings

Workout

Pullups and Ascending Double Unders

Warm-up

200m Run
1 minute of Single Unders
1 minute of Double Unders
10 Banded Low Ext. Rotations / side (0:03 HOLD each rep)
15 Band Pull Aparts
10 Cobras (5/2.5)
20 Hollow Rocks
15 Scap Pull-ups
5 Strict Pull-ups
1 minute of Couch Stretch / leg
1 minute of Calf Stretch / leg
1 minute of Glute Stretch / leg

Weighted Pull-ups (3-3-3-3-3)

The Strict Pull-up

15 minutes

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP of:
10 Pull-ups
10 Unbroken Double Unders
10 Pull-ups
20 Unbroken Double Unders
10 Pull-ups
30 Unbroken Double Unders
cont...

Buy-in: 800m Run

Scoring: Each Pullup + DU couplet is 1 round.
Scale Pull-ups down to a means where you can start the workout doing 10 unbroken. Scale Unbroken DU down to DU. If you cannot perform 30 DU in 1 minute, scale the set amount of DU down.
For example, 5-10-15..., 4-8-12..., 3-6-9..., etc.

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, July 27, 2018

Male Clients

1

Brandon
Thorsten

4pm CrossFit

1 x 3 @ 100 lbs

Overhand.

2

Brian
Kalmenson

6am CrossFit

1 x 3 @ 70 lbs

2

Rob
Fletcher

6am CrossFit

1 x 3 @ 70 lbs

2

Robert
Christie

6am CrossFit

1 x 3 @ 70 lbs

3

AJ!
Isabelo

6am CrossFit

1 x 3 @ 63 lbs

4

Craig
Kreinest

12pm CrossFit

1 x 3 @ 62 lbs

4

Fernando
Flores

6am CrossFit

1 x 3 @ 62 lbs

4

Gerard
Castro

6am CrossFit

1 x 3 @ 62 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 3 @ 58 lbs

5

Henry
Cobb

4pm CrossFit

1 x 3 @ 58 lbs

5

Robby
Tabellija

12pm CrossFit

1 x 3 @ 58 lbs

6

Bill
Curci

5pm CrossFit

1 x 3 @ 53 lbs

6

Private

12pm CrossFit

1 x 3 @ 53 lbs

6

Ryan
Figuerado

6pm CrossFit

1 x 3 @ 53 lbs

6

Ryan
Goderre

5pm CrossFit

1 x 3 @ 53 lbs

7

Olivier
Derei

6pm CrossFit

1 x 3 @ 47 lbs

8

Brad
Woods

8am CrossFit

1 x 3 @ 44 lbs

9

Travis
Felderhoff

7am CrossFit

1 x 3 @ 40.2 lbs

17.6-26.4-31.4-36.4-40.2

10

Christopher
Gonzalez

12pm CrossFit

1 x 3 @ 35 lbs

11

Mark
Davis

6am CrossFit

1 x 3 @ 28.5 lbs

12

Frank!e
Armas

12pm CrossFit

1 x 3 @ 26.46 lbs

13

Chad
Baker

12pm CrossFit

1 x 3 @ 26 lbs

worked my way up to the belt and the 26lb KB

14

Ryan
Holcombe

5pm CrossFit

5 x 3 @ 23 lbs

15

Jesse
Ramirez

12pm CrossFit

1 x 3 @ 20 lbs

4 (5)

16

Jason
Jarrells

8am CrossFit

1 x 3 @ 6.5 lbs

17

Jaimeson
Pollen

5pm CrossFit

1 x 3 @ 4 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 3 @ 46 lbs

2

Emily
Gruber

6am CrossFit

1 x 3 @ 42.5 lbs

3

Wifey
(aka Chris ...

6pm CrossFit

1 x 3 @ 39.5 lbs

35lb KB+2.5lb+2lb belt

4

Alicia
Dolan

6am CrossFit

1 x 3 @ 37.5 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 3 @ 26.46 lbs

1x2@29

6

Leigh
Bryant

6am CrossFit

1 x 3 @ 26 lbs

7

Samantha
Berenter

6am CrossFit

1 x 3 @ 12.5 lbs

8

Laura
Ringgold

12pm CrossFit

1 x 3 @ 12 lbs

PU grip, no reverse grip

9

Kelly
Hill

6pm CrossFit

1 x 3 @ 10 lbs

9

Kim
McGrath

4pm CrossFit

1 x 3 @ 10 lbs

2 at 20#

10

Private

5pm CrossFit

1 x 3 @ 9 lbs

11

ashley
green

4pm CrossFit

1 x 3 @ 5 lbs

12

Kym
Janke

4pm CrossFit

1 x 3 @ 2.5 lbs

1 x 2 @ 5

13

Private

8am CrossFit

1 x 3 @ 0 lbs

13

Donica
Ryder ⛵️

4pm CrossFit

1 x 3 @ 0 lbs

getting closer. skinny orange band

13

Esmeralda
Bernal

8am CrossFit

1 x 3 @ 0 lbs

no weight pull ups w/ red band

13

Jen
Carroll

12pm CrossFit

1 x 3 @ 0 lbs

thing orange band

13

Kait
Pollen

5pm CrossFit

1 x 3 @ 0 lbs

3 with no bands!

13

Katie
Klink

6am CrossFit

1 x 3 @ 0 lbs

13

Katrin
Henricksen

6am CrossFit

1 x 3 @ 0 lbs

skinny blk band

13

Patti
Gerckens

8am CrossFit

1 x 3 @ 0 lbs

blue band

13

Sarah
Ross

6am CrossFit

1 x 3 @ 0 lbs

bands

13

Teresa
Swanson

8am CrossFit

1 x 3 @ 0 lbs

Purple Band

13

Theresa
Brinsa

8am CrossFit

1 x 3 @ 0 lbs

skinny band

13

Vienna
Kaiser

8am CrossFit

1 x 3 @ 0 lbs

2 bands...first pull ups since April....Yippee!!