Warm-up
Spend 2 minutes in Z1
Then, coach led gymnastics warm-up
Strict pull-ups, kip swings, hollow holds, etc.
Skill
Kipping and the bar muscle-up
WOD
“Northern’ Facing”
50 sit-ups
30 pull-ups
50 sit-ups
20 C2B
50 sit-ups
10 bar muscle-ups
Intended stimulus – a progression of gymnastic pulling movements. As you move through, the reps might go down, but the difficulty significantly increases. Think about this like the snatch workout we did last week where the weight on the bar increases but the reps required. To scale that god, you simply scaled the weight. Today, you must scale the movement. So think about the most challenging pull-up progression you can complete for reps and make that your final step in the workout. Build back from there. For example, if you can do strict pull-ups, your workout might look more like this.
50 sit-ups
30 right rows
50 sit-ups
20 kipping pull-ups
50 sit-ups
10 strict pull-ups
