CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Max Weight Vest Pull Ups (1 X Max Reps)
In a weight vest, perform max unbroken chin over bar pull ups.
Men wear 20# Vest
Women wear 14# Vest
Max Rep Strict pull Ups (1 X Max Reps)
With an overhand grip perform as many strict pull ups as possible without coming off of the bar. Arms must reach full extension and chin must break the plain of the bar.
Scale to band or bottom dollar ring row
Dead Hang (Time)
If you do not quite have a strict pull up..With a Double Overhand Grip. Hang From the pull up bar for as long as possible.
Warm-up
After Strict Pull Ups:
2 Rounds:
200m Run
RD1:10 Lat Scap Swings RD2: 5 PU Variation
8-10 Push Ups
8-10 Squats
MP: 3 (Time)
5 Rounds:
400m Run
Then
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
*After each 400m run, perform 3 rounds of Cindy then start next 400m Run
**Scale: 400m Run to 200m Run or = distance row, Push Ups to Box. Pull Ups to Seated Ring Pull Ups or Ring Row. Total rep number.
***If you plan on wearing a vest during Murph you may wear it and it will be RX+
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per leg
3. Pigeon Stretch: 3 min per leg
4. 3 POS Shoulder/Pec/Lat Floss: 3 min per side
