Thursday, May 19 CrossFit Workout of the Day
Mobility: If you’re having trouble with pull-ups, this article has 7 tips to help you get to your first pull-up. First tip? MOBILITY! “If you start with tight lats, chest, or spine you’re already in a compromised position. This will put more stress on your shoulder joint & spine.”
Warm up
3 rounds:
30 second static hang from bar
15 jump squats
20 second L-sit or plank hold
Strength
Performance/Fitness
Push press: 3×3, across
Strict/weighted pull ups: 3 x max effort, less than or equal to 10
Conditioning
Performance
For time:
800m run
60 pull-ups
500m row
40 dumbbell snatches, alternating (40/30)
400m run
20 ring dips
Fitness
For time:
800m run
40 jumping pull-ups
500m row
30 dumbbell snatches
400m run
20 push-ups
*20-minute time cap
2016 05 18