Pull-ups - Metcon

Tuesday, October 25, 2022

CFG - OPEN GYM

1300

Warm-up

TABATA (4 rounds)

MVMT 1: Easy Bike/Row → Mod Bike/Row → Hard Bike/Row → Sprint Bike/Row

MVMT 2: Bootstrap Squats → Cossack Squats → Sumo Squats → Air Squats

-Rest 1:00-

TABATA (4 rounds)

MVMT 1: Ring Rows → RIng Rows →Scap Pull-Ups→Scap Pull-Ups

MVMT 2: Banded Bent Over Rows → Band Pull Aparts →Banded Pull Downs → Down Dog Stretch

*Complete all variations of MVMT 1, then move to MVMT 2 - I alternated

Strength

4 SETS

8-12 Banded Wide Grip Pull-Ups

15-20 Banded Dante Rows

-Rest As Needed b/t Sets-

(No Measure)

Week 4 of 5

 

I did two sets of 4 wide grip pull-up with green band.  First set was good, second set was not getting chin over bar.  15 Dante Rows with red band.

Metcon

EMOM x 15 MINUTES*

MIN 1 - 15/12 Cal Bike or 12/10 Cal Row

MIN 2 - AMRAP of 6 Air Squats + 3 Pull-Ups

MIN 3 - Rest

*Pick up where you left off. 

This was as tough as advertised.  I scaled to 10 cal bike and was finishing in 45-50 seconds.

AMRAP

Round 1 - 2+6

Round 2 - 4+8

Round 3 - 7+0

Round 4 - 9:3

Round 5 - 11+5

I was keeping a pretty steady pace at about 2 rounds per minute.  I was doing kipping pull-ups.  I strung some together the first couple of rounds and then switched to singles.

Finisher

5 rounds Tabata Abmat sit-ups.  8 reps/round.  40 total.

 

(Score is Total Rounds + Reps)