Workout of the Day, 4.4.13

Rachel, watches the clock mid-Fran on Monday. Good thing we found out how you guys feel about “Fran”… cause she’s basically back again TOMORROW, and WITH Chest-to-Bar Pull-ups.

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Everything you need to know about the standards for 13.5 – the FINAL workout of the Open!

 

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Wall Facing Quad Stretch, 1 minute per side. Cat Camel, 5 reps. Inverted Hand Push-ups, 5 reps. Yoga Push-ups, 5 reps. Spiderman Stretch while waiting for the erg or after rowing.  Row 250m. Then together, 4 rounds of: Tabata Air Squats. Band Rack Stretch, 30 seconds per side. Band Overhead Stretch, 30 seconds per side.

MOVEMENT REVIEW: Thrusters, and the Chest-to-Bar Pull-up.

ALTERNATE WOD: 4 rounds for time of: 500m Row, 40 Double Unders *if no double unders, complete 100 singles.*

Khanh, mid chest to bar pull-up, which, as you can see, is LITERALLY CHEST-TOUCHES-THE-BAR.

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Workout 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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