CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Weighted Pull-ups (4 Sets X 5 Reps: E2MOM)
Choose weight that you can complete 5 reps across all sets
Seated Strict Ring Pull Up (4 X 6-8 Reps: E2MOM)
Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.
Strict Pullups (4 Sets X 3-5 Reps: E2MOM)
Choose reps that you can sustain across all 4 sets: Less than 3 reps do 5 Seated Ring Pull Ups after.
Warm-up
200m Run
10 BB Back Squats
5 Burpees
3-5 Pull Up Variation
2 Rounds:
100m Run
6 WU Back Squats
3 Burpee Pull Up Variation
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
SUMMERTIME HERO MONDAY!
Female RX = 125
*BS comes from the floor.
**PU Bar at least 6″ above fingertips for RX.
Scale: BS load ~55-60%, Burpee SPU to 7 Burpees +7 Ring Row, Run to 450/400m Row.
SADPTD:
11 Matador Dips
7 MB Burpee 14#
7 Ring Pull Up
200m Wheelie
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Hamstring Floss: 3 min per side
