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In 15 minutes, establish 1RM weighted strict Pull Up
If still working to strict pull-ups, do your first strict Pull Up
Min 1: :30 second chin over bar hold
Min 2: :20 second negative
Min 3: Max Banded Pull-ups with least tension possible
E5MOM for 4 Rounds
Max Calorie AB for :30 seconds
Rest :30, then:
From 1:00 – 3:00
AMRAP 2 mins
10 Burpee to Target
10 Slamball Sit Ups (20/15)
Rest Min 3:00 – 5:00
Score: Total reps of AB cals, Burpees, & Sit ups
(If rowing – 1:1 row:AB time)
The last re-test of this cycle will be a re-visit of the 1RM weighted strict pull-up. I’m excited to see the results after we’ve done a LOT of strict pull-ups in the last few weeks. Everyone is much stronger in the vertical pulling plane now.
I’m also always excited to see folks continue working towards their first strict pull-up. Every chance you have, try and test yourself.
Part B is a re-visit to an old friend – the AB and those nasty sprint intervals. 30 seconds is a longer interval, so start fast and hold on. Oh, and let’s add an AMRAP of burpee to target and sit-ups during your “recovery.”
CrossFit Falls Church
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We deliver a fitness program that is broad, general, and inclusive. Our specialty is not specializing, and the benefits are seen in everyday life. Regardless of your background or goals.
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