Active Warm-up: Gone in 60 Seconds Explanation: We are in a giant warehouse with lots of space. Giant open space = giant scavenger hunt Two man groups will be deployed every 60 seconds to find objects relating to CrossFit. Winner is crowned with most objects. Strength Back Squat 4X2 (Heavy Day)
CrossFit Hagerstown WOD for 1.4.13
Every 30 seconds
Complete 3 burpees and perform max rep pull ups.
The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Post total time it took to complete 100 pull ups.
For this WOD we will be modifying where needed, including substitutions in way or ring rows and KB bent over rows.
Wait why are we doing ring rows and KB rows? Because we are emulating the same functional movement pattern, but in a different position. Your main movers in the exercise of a pull up is your Lats and bicep brachii. During a strict pull up your entire body has gravity pushing down on you, and you're pulling your heavy body up to the bar. Doing a ring row, you're engaging the same muscle. Although functionally less taxing on the same muscle group, you are functionally engaging the musculature to perform the task. Bent over rows same thing. One movement transitions into the other. Progression. Progression. Our main focus is PROGRESSION.
