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Components

Weighted Pull-ups

Rope Burn

Settings

Workout

Back Strength + a Metcon

Warm-up

Metcon (No Measure)

2 Rounds:
10/10 Dumbbell Rows
5 Scap Pull-ups
5 PVC Passes
:10 Hanging L-Hold

Then, gathering around the ropes for Rope Climb Technique

Strength

Weighted Pull-ups (Every 2:30 x 5 (same weight each round))

The Strict Pull-up

Details:
Every 2:30 Complete:
5 Unbroken Weighted Pull-ups
8 Bodyweight Kipping Pull-ups (does not need to be unbroken)
12 GHD Sit-ups

OR

Every 2:30 Complete:
5 Unbroken Strict Pull-ups (any variation needed)
8 Bodyweight Kipping Pull-ups (does not need to be unbroken)
15-20 Hollow Rocks

Metcon

Rope Burn (Time)

5 Rounds of:
200m Run
15/12 Calorie Bike
1 Rope Climb (Rx: 15 ft, Rx+: Legless 15 ft.)

(16 Minute Cap)

Scale:
Scale the Rope Climb to 3 Hitch Progressions or 6 Kipping Pull-ups

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

Whiteboard:

Tuesday, September 14, 2021

Male Clients

1

AJ!
Isabelo

6am CrossFit

5 x 5 @ 45 lbs

2

Private

6am CrossFit

5 x 5 @ 35 lbs

2

Brian
Kalmenson

6am CrossFit

5 x 5 @ 35 lbs

2

Jordan
Prazak

6am CrossFit

5 x 5 @ 35 lbs

Failed last set

3

Laith
Quntar

7pm CrossFit

5 x 5 @ 26 lbs

3

Mike
Tighe

7am CrossFit

5 x 5 @ 26 lbs

3

Nate
Cobb

12pm CrossFit

5 x 5 @ 26 lbs

3

Pat
Paszt

5pm CrossFit

5 x 5 @ 26 lbs

3

Pete
Mc Workman

6am CrossFit

5 x 5 @ 26 lbs

4

Arturo
Fiero

7pm CrossFit

5 x 5 @ 20 lbs

+8 kip +12ghd sit every 2:30, 5R

5

George
M

6am CrossFit

5 x 5 @ 15 lbs

6

Connor
Miller 🍟 🍔

6pm CrossFit

5 x 5 @ 11.02 lbs

5kg plate

7

Dre
Flores

5pm CrossFit

5 x 5 @ 10 lbs

7

Konstantin
Zagustin

6pm CrossFit

5 x 5 @ 10 lbs

7

Ryan
Gift

6am CrossFit

5 x 5 @ 10 lbs

8

Aaron
Hart

6am CrossFit

5 x 5 @ 0.1 lbs

9

Brandon
Thorsten

7am CrossFit

5 x 5 @ 0 lbs

Strict C2B then BF C2B

9

Javier
Morales

6am CrossFit

5 x 5 @ 0 lbs

Thick green & purple band

9

John
King

12pm CrossFit

5 x 5 @ 0 lbs

Barbell pull ups. One leg

9

Spencer
Baker

5pm CrossFit

5 x 5 @ 0 lbs

No weight

9

Tyler
Eickmann

8am CrossFit

5 x 5 @ 0 lbs

9

Eric
Otero

4pm CrossFit

3 x 5 @ 18 lbs

Last two sets BW

Female Clients

1

Heather
Spears

7pm CrossFit

5 x 5 @ 20 lbs

2

Rachael
Hoffman

7am CrossFit

5 x 5 @ 10 lbs

Started 18 for 2 rounds. No juice today.

3

Gretchen
Otero

4pm CrossFit

5 x 5 @ 0 lbs

1” and 1/2” band

3

Jenny
Hart

6am CrossFit

5 x 5 @ 0 lbs

Strict unweighted

3

Lisa
Gift

5pm CrossFit

5 x 5 @ 0 lbs

Blue bands

3

Maria
Mercado

6pm CrossFit

5 x 5 @ 0 lbs

3

Vienna
Kaiser

8am CrossFit

5 x 5 @ 0 lbs

3

Michelle
Robidas

8am CrossFit

5 x 2 @ 0 lbs

First 2 rounds 3 body weight pullups

3

Steph
Jarosz

8am CrossFit

4 x 5 @ 0 lbs

body weight / butterfly / GHD last set had to break 3 and 2

3

Lindsey
Hempy

6am CrossFit

3 x 5 @ 18 lbs

Started too ambitious

3

Patricia
Brown

5pm CrossFit

2 x 5 @ 2 lbs

Sit ups and banded 2# pull-ups rds 3-5

3

Kym
Janke

4pm CrossFit

1 x 5 @ 0 lbs

Body weight for 1st set