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Pullups, Pistols, CTBs, and Bar MUs for 1/13/2020

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

Join the discussion One Comment

  • Industrial Athletics says:

    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