Thursday Workout: Pull-up Work, 3 Rounds + Run

This weekend on April 24, four of our awesome members are competing in a strongwoman competition in Vienna, VA!  Show your support for Joey, Natalie, Dominique, and Emma by cheering them on this weekend, and wish them luck when you see them in the gym!  Info on the Competition Here: 2016 May Queen Strongwoman Competition

STRENGTH

Pull-up Work, Week 3 Day 2:

Eccentric (0-4 reps)

• 4 Sets: 5 x Eccentric Pull-up at BW (bodyweight) + 2.5%, 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! If you cannot maintain a 5 second descent, either use a partner or lessen the number of reps.  If possible, add 2.5% of your bodyweight using weights. (i.e. if you weight 150, add 3-4 pounds.)

Volume (5-12 reps)

• Every 30 Seconds for 14 Sets (7 mins total): 15% of Max Rep Set + 1

*Add 1 rep to your normal 15% set, an perform this number of strict pull-ups on the minute for 7 minutes

Weighted (12+ reps)

• 6 Sets: Max Reps (-2) @ BW+ 10%, rest 90 seconds between sets

*The (-2) means stay 2 reps shy of failure – shoot for 5+ reps each set but do not go to failure each round.

WOD

Level 1

For Total Time:

3 Rounds of:

• Air Squat x 30
• Russian Kettlebell Swing (35/20) x 25

Rest 3 Minutes, then:

• 800 Meter Run (or 1k Row)

Level 2

For Total Time:

3 Rounds of:

• Air Squat x 50
• Kettlebell Swing (53/35) x 25

Rest 3 Minutes, then:

• 1 Mile Run (or 2k Row)

ANNOUNCEMENTS

1. Our friends at CrossFit SAW in Fishersville are hosting a fundraising event to support the Semper Fi Fund to honor the memory of a local marine, Sean Webster – Please read about the event on their Facebook page here.  Let’s get a big crew to show our support at this event!  Email Scott if you have any questions.
2.  Cheer on Joey, Natalie, Emma, and Dominique this weekend at the 2016 May Queen Strongwoman Competition! April 24.