It is finally Friday. For today, we are playing with pullups and pullup variations. There are two goals for today. First, high intensity time under tension isolating out lats, shoulders, and arms. Sometimes, we have to do a WOD that focuses on one particular movement (think death by wallballs) to test the development of the muscles involved in that movement.
Second, today’s WOD is all about position. You will have to work on your hollow and arch positions to power through the 50 pullups. However, if your position starts to relax, the chest to bar pullups are going to be a real struggle and the bar muscle ups are going to be almost impossible. Maintain a tight body position and use your body to propel yourself above the bar.
CrossFit Alloy WOD for 11/4/2016:
Olympic Lifting Accessory Work:
EMOM 10 Min:
1 Hang Squat Snatch (90%)
MetCon:
For Time:
50 Pullups
30 Situps
30 Chest to Bar Pullups
30 Situps
15 Bar Muscle Ups
Post Time to Comments
6:30pm – Olympic Lifting with the new Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Pullups
30 Situps
20 Chest to Bar Pullups
30 Situps
7 Bar Muscle Ups
Brass:
For Time:
40 Ring Rows
30 Situps
20 Pullups (may be banded)
30 Situps
7 CTB Pullups (may be banded)
Bronze:
For Time:
40 Pullups
20 Situps
20 Jumping Pullups
20 Situps
7 Jumping CTB Pullups