Prep those Tunes
CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Get Sweaty (No Measure)
5 mins Run/Row
Then: 3-5x Intervals of 10:30 Work:Rest
Breaking down the pull ups – 10 minutes
Rowing Skills – Pacing for the 1k
Weighted Pull-ups (3-3-3-3-3)
For beginners: The pull-ups should be done strict. Warm-up the pull-ups by doing a few sets with progressively lighter bands.
The first working set should be challenging, even if it is 0.5kgs. Try for the heaviest weight in the 4th and 5th sets. If unable to add additional load just try to do three pull-ups each set. If a pull-up is not possible, keep using the bands from the warm-up sets, but see how light of a band you can use. Active shoulders for the pull-up is pulling the shoulder blades down and together slightly.
Try both a supinated and pronated grip during the warm-up to see which is stronger.
1000m Row (Time)
Max Effort 1000m Row
During the rows, ensure that each stroke begins by driving with the legs, then lean back slightly, and follow through by pulling with the arms. To return straighten the arms first, then lean forward slightly, and finally bend the legs back to the start position.
Good, better, and great times for the row would be less than 3:30/3:45*, 3:15/3:30*, and 3:00/3:15* respectively. Suggestions not guidelines.