How many pull-ups can you do each minute of twenty minutes?
Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up.
"You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed Macauley
A city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.
We will continue today on our recurrent theme of core-focus.
1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your
hands until your tows gently touch the bar. Repeat for a total of twenty times.
2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
(You are supposed to be practicing for the moves on this page regularly anyway!!
3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.
Knees up and apart, feet together.
4) Thirty back extensions.
5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,
bow down letting the chest lag behind as far as possible. Do not surrender the arch in
your lower back. Done right you won't get anywhere near the floor with the barbell. If
your mechanics are correct you will feel an extraordinary tightness in the hamstrings.
7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.
8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
Some of you may be tempted to slough off the moves that you can't perform. You need to
understand that what you can't do here clearly defines your deficiencies as an athlete.
Any reasonably conditioned athlete can do all of these without much difficulty. If you find
a chink in your armor, work daily on correcting it.
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Scroll for scaling options.
Post total reps completed to comments.
Related:
• Register for "Saved by the Barbell" Workout for Kids
• The Deadlift
• The Hang Power Clean