Tuesday, 19 March 2013
Strict Weighted Pull-ups
5-5-5-5-5
Strength work. Execute 5 repetitions of strict pull-ups increasing weight through each set. Rest 2 minutes between each set.
For athletes unable to achieve a strict pull-up use bands and try to progress to a thinner band with each set of 5 repetitions. Goal is to achieve 5 with the thinnest band possible.
No Kipping!
Rest 5-10 mins
Death by Strict Pull-ups (non-weighted). Every minute on the minute execute one pull-up, then two, then three and so on until you cannot complete the required number of pull-ups for the minute. Continue until failure.
Skill Work - Kipping and Butterfly Pull-ups.
http://www.youtube.com/watch?v=qZ6NX4yQLCo
http://community.crossfit.com/video/weighted-pull-variations
Strict Weighted Pull-ups
5-5-5-5-5
Strength work. Execute 5 repetitions of strict pull-ups increasing weight through each set. Rest 2 minutes between each set.
For athletes unable to achieve a strict pull-up use bands and try to progress to a thinner band with each set of 5 repetitions. Goal is to achieve 5 with the thinnest band possible.
No Kipping!
Rest 5-10 mins
Death by Strict Pull-ups (non-weighted). Every minute on the minute execute one pull-up, then two, then three and so on until you cannot complete the required number of pull-ups for the minute. Continue until failure.
Skill Work - Kipping and Butterfly Pull-ups.
http://www.youtube.com/watch?v=qZ6NX4yQLCo
http://community.crossfit.com/video/weighted-pull-variations
1 comment:
5 rounds small red band
Post a Comment