06/10/15 – “Gondala Gondala!” | CrossFit CBD Melbourne

Skill / Work Capacity:

Chest To Bar / Pull Up Progression Wk3:

Based on last weeks choice, stick with your option you did (listed below). Remember this is all based on your current ability so stick with the plan. You can check your choice from last week here If you are doing this for the first time then start your progression based on current ability & rest 60 secs between sets (90 secs for band assisted).

1 -You have a few C2B's (1-5 reps) = 6 sets of 4-5 reps, resting 40 secs between sets.
2 -You have some C2B's (5-10 reps) = 6 sets of 6 reps, resting 40 secs between sets.
3 -You have a lot of C2B'a (11+ reps) = 6 sets of 7-8 reps, resting 40 secs between sets.
4 - You don't have any C2B's (0 reps) = 6 sets of 6 PULL UPS, resting 40 secs between sets.
5 -You haven't got pull ups yet (band assisted) = 3 sets of 12 reps in as few sets as possible, resting 70 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can).
6 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 3-4 sets of 4-5 reps STRICT Pull Ups (find the appropriate scaling to move forward with). Rest as needed.

ALL unassisted options (1-4) are UNBROKEN sets. The band assisted Pull Up sets can be broken up but the intent is to get all 12 reps in as few sets as possible (ideally we want to get to unbroken). Once you can achieve all 3 sets of 12 Unbroken its time to move up a band. The strict Pull Ups fall into the same scenario. .

WoD: "Gondala Gondala!"

For Total Reps:

. 12 Min AMRAP: 72 (54) Calorie Row* 48 Abmat Sit Ups 24 Dumbbell Ground To Overhead, single arm, alternating (20kg / 15kg) . *If you are on the Assault bike ride each round for 3:30 or 72/54 Cals (whichever comes first). . Scale as needed. Post what number option on the progression & then post REPs To Comments.