Saturday, April 16, 2016

Looking forward to a fun little weekend at 782. 

If you have time tomorrow drop by CrossFit Charlottetown to check out the Festivus Games where we have 5 athletes competing. I'll be at the gym in the morning, but I'll be heading there for there before lunch for the afternoon if you need a ride. 


Pullup Strength & Skill Progressions

After completing a warmup to get our back and lats all fired up we'll hit this strength and skill EMOM. Make sure you do enough in the warmup to be ready, but not so much that you are exhausted for your working sets. 

6min EMOM

Mins 1 - 3: 3-5 Strict Pullups or 3 Banded Strict Pullups 

Mins 4-6: 6-8 Kipping/Butterfly Pullups or 6 deep Ring Rows

For the first 4 minutes find a scale (C2B, banded, chin over bar, etc.) that will challenge you for 3 reps. Now for the next 3 minutes when you are tired try to pull through those ring rows or move efficiently through the kipping/butterfly pullups. 


5min AMRAP - rest 5mins - 5min AMRAP

  • 10cal Row
  • 10 Box Jump Overs


  • 10 WBS
  • 10 Burpees

Strengthen yourselves in the strength and then test your metal in these two little WODs. The only reason to slow down is because it hurts. Don't slow down. 

- Team 782