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CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

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    2018 Chippewa Valley Games

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Wednesday, August 15th

Today's WOD

Strength Skill - Pull-Ups

WOD: “Lead Foot”
RX/Intermediate
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups

--rest 4 minutes--

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Sizzle
AMRAP 4:
21 Calorie Row
21 Burpees
21 Ring Rows

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Burpees
15 Hanging knee Raises

rest 4 minutes

AMRAP 4:
9 Calorie Row
9 Burpees
9 Bar Pull-Ups

Cooldown:
1x
5 Primal Pass Throughs
20s each Pillar Lat Stretch


Strength: Pull-Ups

A) (maybe able to do a few strict but not able to link kip yet)
2-3rds
5-10 Beat/Kip Swings to target
3-5 Strict Pullups
Then…try some Kipping Pullups with a Band or w/out band
*the band is to be used if they are having a hard time fusing the kip with the pullup

B) (Don’t have 1 Strict Pullup yet, need to build strength)
2-3rds
5 Scap Pullups
5-10 Beat/Kip Swings to target
5-10 Bar Pullups


WOD: "Nicolian Dynamite"

AMRAP - 20 minutes

Run 400 Meters
Max Reps Unbroken Pull-Ups (shooter’s choice)
15 Dragon Fly’s

Performance Care:
3x 
10 DB Lateral Raises
10 Hollow Rocks



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