Strength WOD:
Back Squat
5/5/5
Checkout WOD immediately after:
With a continuously running clock perform 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Results
Today we went over two methods to use when back squatting; the high bar and the low bar back squat. See our last post with links that explain how to do both. Either way is fine. Do one or do both. Try them, see what you prefer and use it. What’s more important is that whichever you pick, do it right and learn to squat.
After the strength WOD it was time for death by pull-up. Focusing on good pull-ups should be the key and making sure you have good arm extension, a strong pull, and the chin reaching over the bar. Use a band, a kip, or a dead hang. Then feel the minutes and pull-ups pile up!
Pat repping out some back squats while Mark spots:
Ashley showing off some mad skills and a backwards double-under!
Notes:
Welcome to Cristin who started elements with us tonight and knocked out “Baseline” ahead of her goal she set before the WOD. Setting and achieving a goal on her first WOD is a great way to start CrossFit!
Watch and practice: Burgener warm-up with Sage Burgener and Coach B [wmv] [mov]
Sign up for the Railroad Days race before Saturday! Racers plan to link up at the gazebo by the Railroad museum prior to the race.