Pull-ups - Metcon

Thursday, September 8, 2022

CFG - OPEN GYM

1300

Warm-up

4 SETS (:20 ON / :10 OFF)

MVT 1 - Squat Choice*

MVT 2 - Hang Choice**

*Lunges / Narrow Stance Squats / Cossack Squats / Sumo Stance Squats

**Dead Hang / Active Hang / Supinated Hang / Wide Grip Hang

*1 SET = MVT 1 + 2

INTO…

2 ROUNDS

10 Scap Push-Ups

10 Scap Pull-Ups

Strength

3 SETS

5 Pull-Up Negatives (:03 Lower)

10 DB Bent Over Rows

15 DB Glute Bridge Floor Press

I did 4 negatives each set.  I used 25# DB for Bent Over Rows and Floor Press

Metcon

4 ROUNDS FOR QUALITY

8 Strict Pull-Ups*

10 Alt. Goblet Cossack Squats (Athlete Choice)

12 Narrow Grip Push-Ups

1:00 DBL KB or DB Hold of Choice**

*Option to complete 8-15 Unbroken Gymnastic Kipping Pull-Ups.

**Hold Options... Farmer Front Rack Crossbody Overhead 

I did 5 pull-ups per round (3/2).  I did single leg squats to a 20" box.  I managed the push-ups in 3 sets (6/4/2).  I did a Farmers Carry with 24kg (53#) kettlebells

Warm up and work out took me around 40 minutes.