Thursday Workout: Pull-up Work, 5 Rounds

crossfit-charlottesville_0265

STRENGTH

1. Pull-up Work, Week 6 Day 2 (FINAL DAY – RETEST NEXT WEEK):

Eccentric (0-4 reps)

  • 6 Sets: 4-5 x Eccentric Pull-up at BW (bodyweight) + 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.

Volume (5-12 reps)

  • Every 30 Seconds for 20 Sets (10 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 10 minutes. Do your best!

Weighted (12+ reps)

  • 4 Sets: Max Reps (-2) @ BW+ 20%, rest 90 seconds between sets

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

WOD

Level 1

4 Rounds for Time of:

  • Goblet Squat x 10
  • Farmer Carry (40/hand, 20/hand) x 100m

*use dumbbells for farmer carry if necessary (55# dbs, or 35# dbs).

Level 2

5 Rounds for Time of:

  • Front Squat (135/95) x 10
  • Farmer Carry (53/hand, 35/hand) x 100m

*use dumbbells for farmer carry if necessary (55# dbs, or 35# dbs).

ANNOUNCEMENTS

  1. Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

2 Comments on “Thursday Workout: Pull-up Work, 5 Rounds

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