Workout of the Day: Friday, 11.22.13

Thinking outside the Box: Perspective. A little encouragement from a CrossFit Games athlete.

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Photo by Hudson Handel.

WORKOUT OF THE DAY:

MOVEMENT PREP: Lat Stretch (take your pick!) on each side – 1 minute per side. Pec Minor Release, 1 minute on each side. 10 Hollow Rocks, 10 Superman Rocks, 1 1-minute plank. Then, grab a partner who you don’t know (preferably) and complete a relay of: Wheelbarrow 30ft. (switch partners when you get to one side), Frog Jump on the Way Back (one over the other), High Skip in Tandem with your partner 30ft., HIGH FIVE, and then High Skip in Tandem with your partner on the way back. THIS IS FUNCTIONAL. I PROMISE.

SKILL: Kipping!

For newer athletes: a review of how to do it. For more experienced athletes: a review of the butterfly kip for those who would like to begin work on this skill. To those looking for a little practice time: complete posted skill work according to your level of ability.

Below is a sample of some of the goat work and standards assigned to the Competitor’s Group that meets on Saturday mornings from 8-10am.  If you’d like to be a part of this time in prep for the CrossFit Open or generally just being involved in CF Competition, please email me at erin@crossfitcc.com!

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The above translated specific to pull-ups is: 

If you are a Male, we recommend having 20 Chest-to-Bar pull-ups unbroken, and 40 Chin-over-Bar pull-ups unbroken.  Some options for you to work on getting better at this would be: complete 5 x 10 Unbroken Chest-to-Bar pull-ups if you are high skill (repping 15-20 C2B pull-ups in a max set) OR, if you are still getting used to kipping pull-ups without bands, using sets of 5-10 reps to accumulate 40-50 reps of kipping pull-ups. If you are using bands, that’s TOTALLY normal and where EVERYONE starts!  If so, you should attempt accumulating 5 x 10 unbroken chest-to-bar reps OR, if you REALLY want to get serious, use CFCC’s custom-made Take Home Pull-up Program to gain some serious pull-up strength!

If you are a Female, we recommend having 15 Chest-to-Bar pull-ups unbroken, and 30 Chin-Over-Bar pull-ups unbroken. Some options for you to work on getting better at this would be: complete 5 x 7 Unbroken Chest-to-Bar pull-ups if you are high skill (repping 10-15 C2B pull-ups in a max set) OR, if you are still getting used to kipping pull-ups without bands, using sets of 3-7 reps to accumulate 30-40 reps of kipping pull-ups. If you are using bands, that’s TOTALLY normal and where EVERYONE starts! If so, you should attempt accumulating 5 x 7 unbroken chest-to-bar reps OR, if you REALLY want to get serious, use CFCC’s custom-made Take Home Pull-up Program to gain some serious pull-up strength!

CONDITIONING: For time: 100 Burpees. Every minute on the minute, complete 5 T2B. Begin the first minute with burpees.

Another look (and a good one) at Toes to Bar. If you’ve got tight shoulders and are still limited in this skill, try beginning on the rings during kipping practice today!

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