Skill
10×3 Strict Pull-Ups

We’ll be working on strict pulling today. You can choose to do weighted, unweighted or banded pull-ups. Ring rows are also always a great option and can be made more or less difficult depending on where you place your feet in relation to the rings. Whatever variation you choose make sure you are doing as much strict pulling as possible and working through the full range of motion for every rep. You should start each rep at a full lockout and end with your chin clearly over the bar.

Workout of the Day
AMRAP in 12 minutes
12 push-ups or strict HSPU
20 sit-ups

We’re taking a break from the weights today and keeping things all bodyweight. Hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso or just your hips. If you are breaking at the hips, arching your back or resting at the bottom during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! If you are ready and able feel free to switch out the push-ups for strict handstand push-ups today. Your score today will be total rounds plus any extra reps in the next round.

standard: STRICT box or knee push-ups
rx: STRICT push-ups from toes
sport: STRICT push-ups from toes
overachiever: STRICT HSPU (no kipping)

CFD at home:
You don’t need any weight for today’s workout! Check out the notes above for scaling options:) Your score today will be total rounds plus any extra reps. See you on the leaderboard!