Wednesday November 16th
22.11.16
HUMP DAY HELP
“Turkey Day Talk: Tips to enjoy the Holiday and not derail your goals from CrossFit”
INTENDED STIMULUS
Weighted gymnastics day.
Increase loading/difficulty across as many sets as possible.
Repetitions do not have to be unbroken.
Use rings, static bar or box to perform the dips.
RX
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
LEVEL 2
EMOM 12:
Minute 1 | 5 strict pull-ups/banded pull-ups
Minute 2 | 5 strict dips/box dips
LEVEL 1
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups
SKILL WORK
Post-workout:
3 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance KB farmer carry (70/53 lb)
– Rest 2:00 between sets.
– Use two DBs.
STRETCHING
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
WHITE BOARD BRIEF
Target load | See below for clarification
The goal is to perform 30 strict pull-ups and 30 strict dips with as much relative difficulty as possible. You will all perform this workout a little differently, but the goal does not change.
Beginner athletes should aim to perform pullup reps with an assistance band. Intermediate athletes should aim to perform reps strict with no added weight. And advanced athletes should aim to use as much load as possible to complete their reps.
Intermediate and beginner athletes should lean towards too difficult rather than too easy. Having to break up the reps (for those athletes) is more beneficial than going too easy and leaving reps in the tank.
