Sunday August 22nd

21.08.22

WORKOUT GOALS

1.) Complete in 15:00 or less (16 min Cap).
2.) Advanced athletes shoot to complete this workout close to the 10:00 mark.
3.) Finish the lunges in 2 sets or less.
4.) Complete the pull-ups in under 2:00 per round

RX

5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge (50/35#)
25 Pull-ups

LEVEL 2

5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge (35/25#)
20 Pull-ups

LEVEL 1

5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge (15/10#)
15 Assisted Pull-ups

SKILL WORK

Accumulate:
50 DB Single-Arm Overhead Squats
or
50 DB Single-Arm Overhead Lunges

STRETCHING

Accumulate:
1:00 Quad Stretch / Leg
1:00 Doorway Stretch / Arm

WHITEBOARD BRIEF

Target Time | 10:00-15:00
• Your goal today is to improve higher rep pull-up capacity while pushing quickly through the lunges.
• This workout has a 16:00 time cap which should encourage you to take on greater pull-up volume than normal. This week has focused heavily on 10:00-15:00 couplets. These are the most common and often the most effective CrossFit workouts. Gaining capacity here will improve your capacity in all other areas of your fitness. Try hard to complete this workout in under 15:00.
• During the specific warm-up we will work on developing both the butterfly and gymnastic kipping pull-up. Even if you struggle with pull-ups, use the warm-up time to try and practice some form of pull-up on the bar. Then you can scale to a jumping pull-up or kip swings during the workout.
• Post workout we will work on some higher level single-arm DB skills