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. You’re welcome to do sets of more than or less than three depending on where you are at with pull-ups.

CFD at home. skill sub:
accumulate 2 minutes in a hollow hold or hollow rock
rest 1 minute
accumulate 3 minutes in an arch hold

Workout of the Day
AMRAP in 12 minutes
12 step ups w /medicine ball
21 sit-ups w/ medicine ball

Grab a medicine ball, an ab mat and a box for today’s twelve minute AMRAP. In a straight forward workout like this you’ll want to settle in to a sustainable pace so that you can keep moving throughout the whole twelve minutes. To scale this workout you can leave the weight out of both movements! Your score for today will be total rounds plus extra reps.

standard: 12/8 lb
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″
overachiever: 30/20 lb, 24/20″

CFD at home:
If you have a medicine ball at home you can use it today! If not this workout could be done with a light dumbbell or kettlebell. You can hold the weight at your chest for sit-ups and hold it however you want for the step-ups. If you have a weight that is heavy you might want to leave the weight out of the workout for today for one or both movements. If you don’t have a spot for step ups switch those reps out for lunge steps. Your score for today will be total rounds plus extra reps. See you on the leaderboard!