Monday 3-14-16 WOD

Working on some pull up variations in today's Coaches Development Program (CDP) 

If an athlete has mastered ring rows and can bang out over a dozen but can't yet do a banded or strict pull up, the barbell pull up is a great option. Start with your heels on the ground, butt off the ground, and hips hanging directly under the bar. Engage your scaps and then pull from the lats. If that's too easy for the set number of repetitions then bring the feet up on a box and try it this way. Start with a smaller box then work your way up. A great way to limit the amount of weight through your heels is to have the head coaches hands between the heels and the box so the athlete uses as much upper body as possible without driving the heels into the box for that unneeded assist.
This is actually a good challenge for athletes who have strict pull ups. 

No Randy, you didn't break my fingers ;-) 

Monday 3-14-16 WOD

CrossFit:
A.
Build to your heaviest Power Clean in 15 min.

B.
Thruster ladder starting at 3 reps going up by one rep every minute @95/135#

C.
5 Min AMRAP
100 DU's
30 Wall Balls @ 14/20#

Yes this is not a mistake. Wall balls should be done at 14 & 20# I'm sorry they're lighter but the goal for this is unbroken sets for the 5 min ;-)

Fitness:
A.
10 Min Circuit
Double Bell Clean
Front Squat
Strict Press

Stay strict, stay tight, and perform as many rounds of the circuit as possible in 10 min.

B.
Thruster ladder starting at 5 reps going up by one rep every minute @65/95#

C.
5 Min AMRAP
50 DU's
20 Wall Balls @ 14/20#