Boulder CrossFit – CrossFit

Chest-To-Bar Pull-ups (Spend 10-15 minutes on Chest to Bar Technique and Progressions
-Scale today include Inverted Rows for more mid-back engagement or banded chest to bar to allow for full range of motion to the bar.
)

“Glitch” (Time)

For Time

6 Sets, Each For Time

8 Alternating Dumbbell Snatch

10 Jumps over PVC (Facing)

12 Chest to Bar Pull-Ups

– Rest 1:00 b/t sets –

*Alternate Directions Each Round

PVC Height: 30’’/24’’

Dumbbell: 70/50lb, 35/25lb

Goal: 1:00-1:30 Sets / 11:00-15:00

Time Cap: 20:00

Score: Time

Stimulus: High Capacity Triplet / Sprinting

RPE: 9/10

Primary Objective: Aggressive on the Dumbbell

Secondary Objective: PVC Jump Over Pace

“Optional Accessory” (No Measure)

Bodybuilding

4 Sets, For Quality

10-12 Chest Supported Dumbbell Rows

10-12 Dual Dumbbell Bicep Curls

12-15 Banded Face Pulls