Skill
10×3 Weighted Strict Pull-Ups
Take your time working your way through ten sets of three strict pull-ups. These can be done with a band or even as ring rows if you aren’t quite ready for unassisted pull-ups yet. Whether you’re using a band or not the goal should be to keep things as strict as possible. Try not to use the bounce of the band or a kip from your legs to get your chin over the bar. If three is too many sets of two or even as many singles as you can get through in the time available is a great option to get some good strict work in. As always work through the full range of motion from a full straight arm hang at the bottom to your chin clearly breaking the plain of the bar at the top. If you’re ready for it feel free to make things a bit harder with a weight vest or weight attached to a belt.
Workout of the Day
AMRAP in 12 minutes
9 box jumps
6 one arm alternating devil press
Grab a box you are comfortable jumping to and one dumbbell for today’s workout. The rounds will go by quickly so focus on quick transitions between your box and your dumbbell. The devil press is basically a burpee with a dumbbell snatch at the end. You’ll alternate hands every rep for the snatch so practice the transition from rep to rep so that you don’t have to focus too much on this when you are tired. Have fun and move fast!
standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45
overachiever: 30/24″, two arm devil press 50/35 (if DB’s are available)
CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or with no weight at all! The devil press is basically a burpee with a dumbbell or kettlebell snatch at the end. You’ll alternate hands every rep for the snatch so practice the transition from rep to rep so that you don’t have to focus too much on this when you are tired. If you have a dumbbell you can keep your hand on the dumbbell for the burpee but if you are working with a kettlebell just do your burpee next to the kettlebell before bringing your feet up towards the kettlebell for the snatch. If you don’t have a box to jump to you can find something to step up to or something to jump over. Broad jumps are also a great option in place of box jumps! Today’s score will be your total rounds plus any extra reps. See you on the leaderboard!