Workout of the Day, 4.11.13

HYBRID/ADVANCED OLY, with Jim, 530-730pm and 730-930pm.

The 530pm class stays to watch Jackie’s last pull-up of her first ever rx’d “Fran” – what makes us better at kipping pull-ups?  DEFINITELY strict pull-ups.

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Here’s a little bit of “Fran” history from CrossFit HQ:

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball and/or Foam Roll as needed – 5 minutes. Musical Ball-Slams, for at least 1 full game.

SKILL WORK: Rope Climb, learn how to complete, and learn how to scale.

STRENGTH: Take 12 minutes to work up to a peak set of 1 for the pull-up.

CONDITIONING:

4 Rounds for max TOTAL reps:

Box Jump (24/20) – 1 minute.

Rope Climb – 1 minute.

Rest – 1 minute.

*Advanced Team, add one more station in place of the rest: Power Clean (155/115) and raise the box jump to 30/24.  Other athletes may also use this substitution if they have clearly demonstrated to a Coach the ability to clean their own bodyweight.

*Coaches, don’t forget to simply attach the ropes to the rings for 5 rope climb stations.  You can also attach the two short ropes to rings for those scaling the rope climb.  This means a total of 7 climbing stations, and newer climbers should be able to easily split a rope in larger classes without much issue timing-wise.

LOTS of different rope-climbing options:



 

Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.  – H.L. Hunt

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