Friday 7.31

We got PULL-UPS!!! We got PULL-UPS!!

Now before anyone freaks out wondering how the hell we are going to do this and keep people safe, fear not because we got you. As always.

The way the STRENGTH session is going to work today is half the class will be doing pull-ups with the other half doing strict press taken from the floor. Then we will have about 3 minutes for cleaning the bars, taking tape off, and otherwise disinfecting everything that was just used. Then the groups will switch and start with a fresh, clean slate (literally) just like if they were the first and only ones for that class/day.

Other thing you have to be careful of is this is the first time we are doing pull-ups in a class setting. That always means extra intensity, and for many of you that will be combined with the most pull-up volume in a long time. Your coaches will help you be careful in this regard as well, but just be conscious of the fact that you might not be in pull-up shape so should scale accordingly.

Otherwise get ready to work those pull-ups, and another awesome classic CrossFit Benchmark WOD!

FRIDAY
Strength: 20 minutes
A: EMOM 6m: 5-10 Pull-ups (Kipping).
– Scale accordingly. Rx+ can do CTB

B: EMOM 6m: 3 Strict Press, heaviest able

WOD: “Nancy”
5 Rounds
Run 400m
15 Overhead Squats 95/65

S: 4 Rounds, 65/45
L1: 75/55
Rx+: Unbroken OHS

Extra Work
1. Front Squat
EMOM 10m: 2 Reps, 2nd with 5s pause in bottom

2. 75 HSPU (kipping), 10:00 time cap

VirtualFiT

Click here for VirtualWOD