Different Type of Pull – CFS

Dec 27th, 2016

Category: CrossFit

Different Type of Pull – CFS

Mike

Mike

We will be running one box only all week for All Levels classes.  GritWod will be with class all week.  Come on in and get your fitness on!
Today Tuesday 12/27Friday 12/30 All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm
Saturday 12/31 – No classes in orange. Normal Schedule in Green. All levels classes in Green @  8,9,10,11, 2pm, no mobility class today, noon intro.
Sunday 1/1 – All levels classes in Southie Green at 11am and noon – New Years Day WOD!
Monday 1/2 – Normal Schedule
 

A Quick Note On Chest To Bar
Chest to bar pullups are a regular pullup with more of a pull. The chest, specifically the clavicle line or lower, must physically touch the bar to perform the movement as prescribed. It is similar to the regular kip just with a harder turnover of the hips and a stronger pull.

I say this in every class with CTB pullups: the only way to get better at CTB pullups is to do CTB pullups. They are harder and burnout faster than regular pullups. But the only way to get the strength for that extra pull is to do the full movement. I know it is tempting to switch to regular pullups mid workout because you are just dying trying to get your chest up there. However, as coaches we would rather see you stick with doing the chest to bar pullups and scale the reps per round than scale the movement itself. Ask one of us what a good amount of reps is for a certain workout if you know doing the written number of chest to bar isn’t manageable for you.

Strength
Front Squat
3-3-3-3-3

WOD
20 Squat Cleans (135/95)
30 Burpee Lateral Jumps
40 Chest to Bar Pull-ups
30 Burpee Lateral Jumps
20 Squat Cleans

L3 – (115/80)
L2 – (95/65)
L1 – (65/35)

*Coaches tip* – pick a weight where you can get the first set of squat cleans in no more than 2 sets. Keep your eyes focused on a point straight ahead to maintain efficiency and a consistent bar path on touch and go reps.

DISCUSSION 10 Comments

  1. Joel Carpenter 12/30/2016 at 5:17 am

    Front Squat; 185×3, 195×2, 200×1
    WOD: 16:57 135#, 10 squat cleans, 20 chest to bar

  2. Ryan W Gould 12/28/2016 at 3:04 am

    FS: 195×3
    WOD: 18:17 L2

  3. Jason Barrow 12/28/2016 at 1:49 am

    Front Squat: 195×3
    WOD: 18:48 L3

  4. D 12/28/2016 at 1:31 am

    FS 220 PR!
    Wod 11:06 RX

  5. Trevor Crean 12/28/2016 at 1:27 am

    Sq: 175
    WOD: 14:45 Rx
    Legs are jelly right now.

  6. Brian Campbell 12/27/2016 at 10:10 pm

    1.) 300
    2.) 10:17 Rx

  7. Shea 12/27/2016 at 5:44 pm

    Strength: 325
    WOD: 9:21 rx

  8. Jule 12/27/2016 at 5:36 pm

    FS: 165-185-205-205-205
    WOD: 17:26 L2 and 20 C2B

  9. Brendan Caslin 12/27/2016 at 2:30 pm

    FS: 285
    WOD: 11:55

  10. Brian Maser 12/27/2016 at 1:23 pm

    FS: up to 265
    WOD: 14:13 Rx