Workout of the Day: Thursday, 4.25.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm.

ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm.

SQUATTING ONLY, with Danny, at 430pm.

A great post from Stormy on her experience with long-distance running with minimal training outside of CF (hint: her results were not negative…) :)

Below, a very dapper Danny demonstrates the “lat pull-down” portion of the kipping pull-up.  This is a big part of making your pull-ups a lot better and EVERY Tuesday during Gymnastics of this cycle you have the opportunity to perfect the skill in gymnastics that is heavily connected to this movement: the front lever.



MOVEMENT PREP: Foam Roll Quads and IT Bands, 5 minutes. 400m Run.


Level 1: 6 x 3, plus 3 attempts at a pull-up negative.

Level 2: Work up to a peak of 3 within 12 minutes, then, kipping pull-up practice.

Level 3: Work up to a peak of 3 within 12 minutes, then, muscle-up practice.


For time:
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400/65 meter run
50 Pull-ups

*20 minute cap*

Level Requirements for Pull-up Day:

Level 1: Beginners, and all levels on Banded Pull-ups for Metcons.

Level 2: Males, 5 strict bodyweight pull-ups.  Females, 1 strict bodyweight pull-up.

Level 3: Males and Females, 1 Muscle-up.

A little muscle-up review.  Remember: the better your front lever, the easier your muscle-up.

CONDITIONING for Level 3 athletes : with consistent muscle-ups may complete instead:

For time:

9 Muscle-ups
400m Run
7 Muscle-ups
400m Run
5 Muscle-ups
400m Run

*20 minute cap.

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