CrossFit Empire South – CrossFit
Metcon
For Time (20:00 Cap): 100 Burpee Pull-Ups (Time)
RX
For time (20:00 Cap):
100 burpee pull-ups
– Pull-up bar is 12 in. above reach.
SCALED
For time:
100 burpee pull-ups
– Pull-up bar is 6 in. above reach.
INTENDED STIMULUS:
14:00-20:00.
Athletes should shoot for at least 5 reps per 1:00.
Athletes should have to jump to reach the pull-up bar.
Steady grind that will help build mental resilience.
Repeat from 220921.
Post Workout Skill
Strict Weighted Pull-Ups: 5 Sets of 3 Reps (Checkmark)
Strict weighted pull-ups:
5 sets of 3 reps.
Non-weighted options: 3 weighted negative pull-ups, 3 strict pull-ups, 3 jump and slow lower pull-ups.
Athletes perform 1 set every 2:00.
Post Workout Mobility
Stretching (Checkmark)
3 sets:
10 ATY raises
:30 doorway pec-stretch/ side
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