Workout of the Day

Pull Up Progressions / Efficiency

3 Sets :

Option A : “Working on pull ups”

• 5 Negatives (Start at top → 5 seconds down)

• 5 Banded Pull-Ups/10 Ring Rows

Option B : “Have pull ups”

• 3–5 Reps Weighted

• 3 Pause Kipping Pull-Ups
  (Hold top position → focus on reset)

CrossFit Games Open 24.3

for time (15-min)

• 5 rounds
  • 10 thrusters (95/65)
  • 10 chest to bar
    • rest 1-min
• 5 rounds
  • 7 thrusters (135/95)
  • 7 bar muscle ups

scaled :

part 1 : jumping chest to bar (65/45) —-> part 2 : pull ups (95/65)

front squat

• 6 sets @ 50-60% of 3rm
  • 3 pause fs + 2 fs
• focus on improving position 

barbell conditioning

emom

• min 1 – 3 : @ 60%
  • 1 liftoff + pull + 1 hang squat clean + 2 front squat
• min 4 -6 : @ 65%
  • 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1  front squat
• min 7 – 9 : 70-75%
  • 2 clean pull + 1 squat clean
• min 10-12 @ 75%
  • 2 squat cleans
• at min 15 :
  • 6 rounds – for time
    • 3 hang squat cleans (135/95) + 6 bar facing burpees

4 sets : up to 70%

• 1 power clean
• 1 front squat
• 1 jerk

2 sets : 70 – 75 %

• 2 cleans + 1 jerk

12-min amrap

• 24 double unders
• 12 t2b
• 6 thrusters (95/65)

at min 12 :00 – 20:00

• max out clean & jerk