[creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM! [/creativ_alertbox]

Skill

3 Rounds

1 Minute Strict Hollow Body Chin-ups
1 Minute Rest
1 Minute Kipping Pull-Up Skill Practice
1 Minute Rest

Two flavors of pull-ups today.  Start with a set of supinated grip pull-ups. Don’t go for max reps but go for a strong effort.  Keep your midline rigid throughout the pull-up.  Force yourself to not bend at the waist or knees.  Holding the hollow body  will make pull-ups a little tougher but you may find that you are stronger with the reverse grip!  If wrist mobility is holding you back try a switch grip but maintain that rigid midline.   On the second interval work on your C-Kip or Butterfly technique.  This should not be a max effort set!  Use this time to learn how to link them together or refine your technique.    If you are using bands make sure you don’t rebound during the strict pull-ups and look for a bigger set when you are kipping.

WOD

AMRAP in 10 Minutes

Squat Clean Thrusters 115/75lbs
EMOM 5 Burpees Over The Bar

Workout notes:  This workout is a repeat!   The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform squat clean thrusters for the remainder of the minute.   Your score is your total number of squat clean thrusters completed by the end of the 10 minutes.  Pacing will be paramount!  In this type of workout you are doing a required amount of work at the top of every minute. Try a lower number of reps on the first minute and give yourself a lot of rest to maintain a steady # throughout.  Scale the squat clean thrusters by weight first or to goblet squats if your chest and elbows are caving forward. The most difficult form of burpee will be hopping over the bar but that will make those thrusters even harder than they already are.