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.
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.
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: