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Components

Metcon

Settings

Workout

Friday

Warm-up

3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows

COACH GOAL: Filter your athletes towards the "Pull" that would be the best option for the athlete where they are in their upper body pulling development.

Strength

Metcon (AMRAP - Reps)

3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (Time)

2 ROUNDS FOR TIME
800m Run

into...

6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional
**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)

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

Whiteboard:

Friday, October 08, 2021

Male Clients

Mike
Lewis

CrossFit: 5:30 AM

19 Reps

3x6-7

Female Clients

Donna
Young

CrossFit: 5:15 PM

14 Reps

4-4-3-3

Kaelin
Beach

CrossFit: 5:15 PM

1 Reps

Banded. Slow and controlled.