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November 28, 2017

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[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Who’s excited for another workout to be announced??! The last day to sign up for the Hometown Hoedown is Today (Tuesday the 28th)! Another workout will be announced by the 29th! The countdown is on to the best day of the year![/creativ_alertbox]

WOD

EMOM for 10 Minutes
Kipping Pull-Ups

For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down. If you are able to string together 10 or so c-kip pull-ups talk to a coach about learning the butterfly pull-up!

WOD

3 Rounds for time

400M Run
21 Lateral burpees burpees over the bar
12 Front rack walking lunge steps 135/95 lb

Workout notes: Today’s workout is in the format of the famous CrossFit workout “Helen”.  We have a task priority triplet, two conditioning movements and a difficult weightlifting movement.  Burpees will be most difficult with a jump over the bar.  Scale first by jumping in place and clapping overhead or scale to step over burpees if jumping is not a good idea.  Remember that lunges are essentially unilateral so the difficultly level is a lot higher than what you would encounter for a bi-lateral movement like a squat, clean or deadlift.  Scale accordingly and make sure you can do a large set when you are fresh!

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