CrossFit WOD, June 4, 2019

RipcordHAPPY BIRTHDAY TO ALL ATHLETES BORN IN JUNE!

Make sure to see a coach for your birthday burpees. We hope you have an amazing day!Inspiration”Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
-Lyndon B. JohnsonWarm-upWarm-upI. AMRAP x 10 MINUTES
200m Run
5 Inchworms
10 DB Deadlifts
10 Kipping Swings

II. TEMPO DL DRILLS
5 Slow Tempo Deadlifts to the top of the knee
5 Slow Tempo Deadlifts to the bottom of the knee
5 Slow Tempo Deadlifts to mid shin
5 Slow Tempo Deadlifts

III. KIPPING PULLUP DRILLS
5 Kipping Swings
5 Kipping Pull-ups
5 Mixed Grip Chest to Bar Pull-ups
5 Chest to Bar Pull-upsWeightliftingDeadlift (5-5-5-5-5)Use tempo on all reps and sets of 3030.
*Use 70-75% of 5RM for all sets.MetconRipcord (FIT) (Time)”RIPCORD”
4 ROUNDS FOR TIME
15 Jumping Chest to Bar Pull-ups
15 Deadlift (155/105)
400m RunSCALING
REPS, LOADING, VOLUME…
Volume — Time will move fast during this workout so let’s pick the right weight on the deadlifts, number of pull-ups, and distance on the run for everyone to complete the workout within that 16 min time slot!
MOVEMENT ADJUSTMENTS…
Chest to Bar Pull-ups — Pull-up or Jumping Chest to Bar Pull-ups
Run — If athletes are unable to run sub for 1:45 on the bike or rowRipcord (PER) (Time)”RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)
400m RunSCALING
REPS, LOADING, VOLUME…
Volume — Time will move fast during this workout so let’s pick the right weight on the deadlifts, number of pull-ups, and distance on the run for everyone to complete the workout within that 16 min time slot!
MOVEMENT ADJUSTMENTS…
Chest to Bar Pull-ups — Pull-up or Jumping Chest to Bar Pull-ups
Run — If athletes are unable to run sub for 1:45 on the bike or rowNewsTFA BENCHMARK BATTLE: This Saturday at 9am is Battle 2 (Jackie)!!! Row, Thruster, and Pull-ups. Time to get spicy!

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