CrossFit WOD, March 4, 2019

Double MeatHAPPY BIRTHDAY TO ALL ATHLETES BORN IN MARCH!

Your hard work and determination is noticed; keep up the great work! Enjoy your birthday!Inspiration”Frustrations in workouts are good. But, frustration should fuel the fundamentals. Technical movements build off each foundational movement. You can’t complete X, Y and Z, unless you first start with A, B, and C.”
-Nate LangeWarm-upWarm-upI. Heartrate: 2 Rounds
12/10 Calories
8 Single Leg DL
6 Ring Rows or Kips

II. Specific: Pullup Tester
(7 minutes)

III. Skill/Strength
DL 1-1-1-1-1 (all sets 85-90%)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)21-15-9 reps for time of:
Jumping Pullups or Ring Rows
Deadlifts
Bar Over BurpeesScaling: this workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete. Partition the pullups so you don’t need much rest and can maintain the fast pace. Challenge your pace on the burpees, if you can go fast on burpees, which are last, your work capacity will increase.Metcon (Time)21-15-9 reps for time of:
Pull-ups
Deadlifts
Bar Over Burpees
Men: 155
Women: 105 lb.Scaling: this workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete. Partition the pullups so you don’t need much rest and can maintain the fast pace. Challenge your pace on the burpees, if you can go fast on burpees, which are last, your work capacity will increase.Metcon (Time)21-15-9 reps for time of:
C2B Pull-ups
Deadlifts
Bar Over Burpees
Men: 225 lb.
Women: 155 lb.Scaling: this workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete. Partition the pullups so you don’t need much rest and can maintain the fast pace. Challenge your pace on the burpees, if you can go fast on burpees, which are last, your work capacity will increase.Optional Accessory WorkGHD Hip Extensions: 15-15-15
Single Leg Glute Bridge 12-12-12NewsNow through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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