Pre: Skill & Capacity:

. Chest To Bar / Pull Up Progressions Depending on your current ability. Choose from the following options:

• 1 -You have a few/some/a lot of C2B's = 7 sets of 3-10 reps (choose your number), resting 40 secs between sets.
• 2 - You don't have any C2B's = 7 sets of 8 PULL UPS, resting 40 secs between sets.
• 3 -You haven't got pull ups yet (band assisted pull ups) = 3 sets of 12 reps in as few sets as possible, resting 50-60 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).
• 4 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 6 reps STRICT Pull Ups. Rest as needed between.
• 5-Ring Rows, 5 sets of 10 reps. Rest 50-60 secs between.

ALL unassisted options (1 & 2) are to be UNBROKEN sets. .

 

.

WoD: For REPs:

. CrossFit Open WoD 11.6 / 12.5 Complete As Many Reps As Possible in 7 Minutes: . 3 Thrusters (45kg / 30kg) 3 Chest To Bar Pull Ups 6 Thrusters (45kg / 30kg) 6 Chest To Bar Pull Ups 9 Thrusters (45kg / 30kg) 9 Chest To Bar Pull Ups 12 Thrusters (45kg / 30kg) 12 Chest To Bar Pull Ups 15 Thrusters (45kg / 30kg) 15 Chest To Bar Pull Ups 18, 18, 21, 21, .... etc .....  

• Use today to test & gauge where you are at capacity wise. We have 4 weeks till the start of the Reebok CrossFit Open 2016.
• Go out hard and see where (if at all) the pace dies off. Use this as a learning curve for the next 4-9 weeks.
• Meanwhile check out Jason Khalipa & Kristen Clever tackle this way back in 2012

.   . Post what you did on the progressions. Then post your Rep total from the WoD to Beyond The Whiteboard.  

CBD would like to wish Chandri farewell. Today was her last WoD on the RoD.

She will be missed by all on the Rooftop. 

. . .