4/21/2011

''Weighted Pull-up Ascension Ladder'' (04.21.2011)

Warm-up Drills (04.21.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Weighted Pull-up Ascension Ladder'' (04.21.2011)
Every minute on the minute execute the prescribed number of weighted pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.
If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.

Notes:1-Rep Maximum/Percentage Calculator

Post rounds completed/loads used to comments.

''Over Hurr'' (04.21.2011)
Complete for time
Run 400m
21 x Sumo Deadlift High Pull (95/65lbs)
21 x Ring Push-ups
Run 400m
15 x Sumo Deadlift High Pull (95/65lbs)
15 x Ring Push-ups
Run 400m
9 x Sumo Deadlift High Pull (95/65lbs)
9 x Ring Push-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (04.21.2011)

11 comments:

Marcus said...

Weighted Pull up: 6RNDS @ 35lb
Over Hurr: 11:29

Anonymous said...

Mt Rob was blinded by the neon glare of the Hoka one one and fell overboard

mtn Rob said...

7 rnds
Over Hurr: 21:31

Joshua said...

Weighted Pull ups: 6 Rounds + 4 @ 40lbs
Over Hurr: Three Times Through
45:49

Anonymous said...

Biemer
4 rounds @ 50
13:35

Anonymous said...

pull-ups w/ green band
6 rounds
"Over Hurr"
SDHP 55#
21:20
Alison

Colby said...

Weighted pullups @ 25 lbs. 5 rounds
Over hurr: 13:47

thammond18 said...

Weighted pull ups...7 Rounds @ 30ish lbs
Over Hurr...13:00

Tommy

lewis.robertdavid@gmail.com said...

Weighted Pullups: 5 Rounds + Too many attempts to count @ 35#

Non static pullup bars are a bastard.

Over Hurr
9:14

-Bert

Anonymous said...

Weighted Pullups 7 rounds 35#
Over Hurr
11:55

Jay

Mint said...

Easter Morning Weighted Pull-up Ascension Ladder:

8 rounds 50 #'s