Monday Workout: Pull-up Work, AMRAP

Last Call for our Survey!  We’ll keep the link up for the remainder of the week. Thanks in advance for sharing your input so we can continue to make improvements in the gym!  Also, reminder about the Nutrition Challenge Kick-off this coming Weekend – Info Here.

crossfit-charlottesville_0206

STRENGTH

Part 1: Pull-up Work, Week 1 Day 1:

Eccentric (0-4 reps)

  • 4 Sets: 4 x Eccentric Pull-up at BW (bodyweight), rest 60 seconds between sets

*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner, boxes or bands if necessary.

Volume (5-12 reps)

  • OTM 5: 35% of Max Rep Set

*I.e. if your max rep set was 10 reps, you will perform 3-4 strict pull-ups on the minute for 5 minutes (total of 15-20 reps).

Weighted (12+ reps)

  • 5 Sets: max strict pull-ups @ BW+ 7.5%, rest 90 seconds between sets

*Example:  I weigh 185 pounds and performed 12+ reps on the test, so I will do 5 sets of max rep strict weighted pull-ups with an additional 14 pounds (use kettlebells, plates, etc.).

This is only the first day of the pull-up work, so it should not be overly difficult to complete these sets. The volume will continue to increase each week!  Work with a partner to assist on eccentric pull-ups if unable to perform 5 second descent safely on your own.

WOD

Level 1

AMRAP 10:

  • Row x 500m
  • Russian Kettlebell Swing (40/20) x 50
  • No Push-up Burpee x 40
  • Max Rep Jump Rope Singles in Remaining Time

Level 2

AMRAP 10:

  • Row x 500m
  • Kettlebell Swing (53/35) x 50
  • Burpee x 50
  • Max Rep Double Unders in Remaining Time

*Record total number of double unders completed (divide by 2 for singles).  If you do not make it to the double unders, record where you finished.

Cash Out

PVC Pipe Overhead Squat x 50 reps, slow and controlled, break up however you want

ANNOUNCEMENTS

  1. Our Thirteenth Nutrition Challenge Kicks off April 10!  Read about it here, and RSVP on Facebook.
  2. SURVEY TIME: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

6 Comments on “Monday Workout: Pull-up Work, AMRAP

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