Weakest Link – Tue 9.20.16

 In W.O.D.

You’re only as strong as your weakest link. However, you don’t want to go overboard and make “corrective movements” the entirety of your workouts, which takes things too far in the opposite direction. We still want to lift, but we just need to be aware of the things we struggle with and come up with a plan.  Focus on those things after workouts, before or during the warm up, or on your rest days.

Strength: Complete:
4 x max  rep Pull Ups
-OR-
Weighted Pull Ups 5-5-5-5

*Performance: Strict Chest to Bars
Fitness: Strict
Health: Kipping pull ups, kipping practice, or strict ring rows

Warm up for you deadlifts between pull up sets!

Conditioning:  5 rounds for time:
– 7 Deadlifts (Performance: 315/215#, Fitness: 275/175#, Health: HEAVY!*)
– 21 Double Unders

Cash Out (optional): 50 GHD Sit Ups – no time frame, complete in as many sets as needed

*Health level:  If you’re unsure of the deadlift weight, adjust the weights if necessary.  But if you are able to get every rep of every deadlift non-stop every round, then you went to light.


I would like to see everyone work on pull ups, especially if you don’t have any yet.  I believe pull ups have the best carry over than any other movement in CrossFit.  People with better pull ups are generally stronger, more gymnastic-inclined, and have the ability to do more cardio, and can learn more skills easier.

Here’s some other benefits: http://www.muscleclass.com/6-benefits-of-pullups/

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