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5/31/2019

30
May

5/31/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

It is very common for us to await the “right time”.

The right time to start.

The right time to change jobs.

The right time to have that uncomfortable conversation.

We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we’ll fail. It’s here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.

Overview

GENERAL

* Two part workout today, finishing with the CompTrain Benchmark “Death Race”

WEIGHTED STRICT PULL-UPS

* Looking to add a little more difficulty to our strict pulling today

* This could mean more weight, a lighter band, or moving the feet out for ring rows

* These are pull-ups with palms facing away and not chin-ups where the palms face the body

DEATH RACE

* Looking for a faster paced effort today with “Death Race”

* Looking to complete the work in under 12 minutes (Sub 2:25 Per Round)

* For athletes on the fence about going fast with this volume, It is better to do less reps and go faster

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Moderate Bike

Active Samson

30 Seconds

Faster Bike

Mountain Climbers

15 Seconds

Sprint Bike

Burpees

Movement Prep and Coaching

Warm-up (No Measure)

WEIGHTED STRICT PULL-UP

Setting Up

There are so many different ways to complete a weighted strict pull-up. The most accessible and widely used options would likely be dumbbells. Athletes can place these between the feet or between the legs, with the legs probably being more secure.

If possible, we want to pick a pull-up bar height that allows for minimal or no jump, making it easier to get into the first rep without losing the weight.

For athletes who aren’t quite ready to add weight to their strict pull-up, they can increase the difficulty by completing regular strict pull-ups, harder ring rows, or lighter banded strict pull-ups.

Body Position

The weight can actually help improve body position, as it forces athletes to brace hard and keep the belly tight. Just like our normal strict pull-up, we want to get stronger in the right positions. Maintain a hollow body throughout the movement and pull the elbows down until the chin clears the bar.

Movement Prep

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups

Metcon

Guys this should hurt! We are running 2 separate heats today and one person will reset the bike while person working is doing the metcon. Lets dig in and push to another level. Shoot for under 2 to 2:15 per round.

Death Race (Time)

5 rounds for time:

15/10 Cal Assault Bike

10 Burpees

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