Durability
DB Hammer Curls + Banded Wrists – 2 Min AMRAP – Light Weight – Slow Reps – 1 Set
Skill/Strength
Warm Up for Strict Pull-Ups & Scales
Warm Up barbell
WOD
20 Min AMRAP
5 Strict Pull-Ups (Rx+ Strict Chest to Bar Pull-ups)
10 Push Press (115/75)
15 Front Squats
Athletes, CrossFit Syracuse is adding a new prerequisite before you can hang on the rig unassisted. Previously, we needed an athlete to have 2 consecutive strict pull-ups in order to kip during a WOD. We are going to maintain that requirement and add another.
In order for an athlete to hang from the rig without assistance, they need to have complete shoulder range of motion. We aren’t looking for perfection but if you’re tighter than a drum, head to the low rings today and tomorrow and forever and ever until you achieve normal shoulder range of motion. The rule applies to during the WOD, before the WOD, after the WOD, Open Gym and all other times and places within the walls of CFS.
Strict pull-ups start from a dead hang, which is a motionless, momentumless start. Sometimes when an athlete is fatigued, they will need to squirm and kip a bit at the top of the rep to finish it off. Athletes, please try to avoid this as much as possible. If you find yourself needed to kip a little at the top of each rep, then please begin to scale or simply slow your pace.
Scores from Sunday
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