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June 07, 2016

EMOM for 10 Minutes

[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of L-Sit

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially performing a seated leg raise may be the best option if you are just starting out with this movement.  The closer your hands are to your feet, the hard the movement will be.  Athletes who have established this skill can make the movement more difficult by using the P-Bars or rings.

WOD

3 Rounds for time
400M Run
21 Burpees
12 Hang Power Clean 155/105

Workout notes: This workout is in the same format and rep scheme as the classic crossfit workout “Helen”.  We have a 3 round triplet where a large part of the workout is the monostructural run.  This workout will fall in the 10+ minute range so plan on starting out at a sustainable pace and work on maintaining that for the entire workout. It’s always tempting to use that run as recovery in a format like this but remember to give the run a much attention as the other movements.

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