Industrial Athletics – CrossFit
When you are approaching today’s WOD, keep in mind that the pullup work gets harder as the workout goes on. The reps do decrease, so that should help you continue to move. However, if you burn out your back, biceps, and forearms in the beginning, you will slow down a lot in the end.
Double-Unders
Every 0:30 x 6
3x
5 Single Unders
2 Power Jumps
EMOM 4 Min:
Max Single/Double Unders in 0:40 seconds
Metcon (Time)
For Time:
40 Pullups
40 Pistols
20 Chest to Bar Pullups
20 Pistols
10 Bar Muscle Ups
10 Pistols
Scaling:
Platinum: as written above.
Steel:
For Time:
30 Pullups
30 Pistols
20 Chest to Bar Pullups
20 Pistols
10 Jumping Bar Muscle Ups
10 Pistols
Brass:
For Time:
30 Pullups (may be banded)
30 Pistol Progressions
16 Chest to Bar Pullups (may be banded)
16 Pistol Progressions
10 Chest to Bar Pullups (may by banded)
10 Pushups (may use box)
10 Pistol Progressions
Bronze:
For Time:
40 Ring Rows
40 Walking Lunges
20 Jumping Pullups
20 Walking Lunges
10 Jumping CTB Pullups
10 Pushups (may use box)
10 Walking Lunges