Functional Body Building Day!!!
Durability
Active Hang on the Pull-ups Bar
Three sets – submaximal
Skill/Strength
1 Rep max – Time Under Tension Negative – Pull-ups
Take your 1RM weighted Pull-up but instead of starting at the bottom and finishing at the top, start at the top today and finish at the bottom. The trick is to make the negative as long as possible. Hold your chin over the bar for as long as you can and once you need to start lowering, do it super slow.
Functional Bodybuilding WOD
Three Rounds
1a – High Bench DB Row (feet down) – 8 to 12 reps
1b – Straight Arm Banded Pulldown – 15 to 20 reps
1c – Band Pull-Apart – 15 to 20 reps
Three Rounds
2a – Iso High Hang on Rope – Max Time
2b – Low Ring Vertical Pull – Max Unbroken Reps
2c – Barbell Reverse Curls – 15 to 20 reps
One Round
100 Reps per arm – 1-Arm DB RNT* Row (orange or red band)
-First set should be 15 between 15 to 25 unbroken reps
RNT stands for Reactive Neuromuscular Training. Here is a demo of your 1-Arm RNT Row.
The coaches at CFS understand, you want all the PRs, especially on those movements that require lots of shoulder control like Snatch, HSPU, HS Walk, Muscle Ups etc. The foundation of shoulder health is the upper back and lats and today is all about those muscles. It doesn’t matter how nice your house looks, if that foundation is weak, it won’t last. Sprinkling in days like today has a huge positive impact on long-term progress.
Scores from Monday
Image may be NSFW.
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