CrossFit WOD, January 2, 2018

Jet FuelInspiration”I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time.”
-Michael PhelpsWarm-upWarm-upI. Heartrate: 3 Rounds
30 seconds of Jump Rope (any)
20 seconds Dip Support
10 second L-sit

II. Specific:
review SDHP then build to a moderate 3 rep SDHP

III. Skill/Strength:Pull-up testerPullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)MetconMetcon (Time)15-12-9 reps for time of:
Sumo deadlift high pulls
Pull-ups
Men: 95-lb.
Women: 65-lb.Scaling: this is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.Metcon (Time)15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men: 135 lb.
Women: 95 lb.Scaling: this is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.Optional Accessory WorkA. L-sit 120 seconds
B. Accumulate 100 Band Pull Aparts
*do all of A then all of B

“Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other ” bigger picture” aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still “warm.” Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.

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