CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit

Metcon (No Measure)

3 Categories:

– Category 1 is if you can’t do any pull-ups at all.

– Category 2 is if you can get 1-4 decent pull-ups.

– Category 3 is if you can do 5-9 + pull-ups.

Program for today is:

Category 1:

Test Day! Attempt a strict pull up – if you manage this – complete 5 rounds of max reps – if cannot do one yet

5 x 3 Banded

45-Degree Bent Over Row 3 x 12 SUPERSET THIS WITH

Dumbbell Rows 3 x 12

HOMEWORK:

Flexed-Arm Hang 5 x max effort

Band Assisted Pull-Up 5 x 13

Ring Row with feet on box 4 x 6

Category 2:

Pull-Ups 5 x 1-4 weighted (add 2.5-5kg if you can) reps

45-Degree Bent Over Row 3 x 10 SUPERSET THIS WITH

Dumbbell Rows 3 x 15

HOMEWORK:

Flexed-Arm Hang 3 x max effort

Band Assisted Pull-Up 4 x 12

Ring Row with feet on box 3 x 10

Category 3:

Weighted Pull-Up 5 x 3 reps

45-Degree Bent Over Row 3 x 10 SUPERSET THIS WITH Ring Row 3 x 12

HOMEWORK:

Pull-Ups 5 x max strict reps

then 5 x max kipping or butterfly

Ring Rows with feet on box 5 x 12 reps

Wide Grip Banded Pull Up 3 x 10

Metcon (Time)

50 HSPU or Elevated Press Ups

Run 200m

30 Muscle Ups / 40 CTB Pull Ups / 50 Pull Ups (or jumping pull ups)

Run 200m

50 Kettlebell Swings

Run 200m

50 Single Arm Dumbell Push Press (22.5 / 15 kg)

Run 200m