Fri, 12/22/2017

December 22, 2017

 

 

BENCHMARK WOD!

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

L2
Sub Pull-ups
Sub 100 singles or 1 min DU attempts

L1
10 Goblet Squats
20 Ring Rows
50 Singles

 

Notes:

For most athletes, this workout will be about managing chest to bar pull-ups. There is likely going to be a fair amount of fatigue in rounds 2 and 3. Breaking up the first round of chest to bar pull-ups like athletes envision themselves breaking up the final round is a good starting point when gaming this workout. On the front squats and the double unders, we want somewhat of an opposite approach. Here, we are looking to minimize the amount of sets without holding on until failure. The weight on the barbell should be something that is unbroken on the first round without a doubt. In the next two rounds, holding onto the bar means we are doing less cleans and preserving the grip to hold onto the pull-up bar and jump rope. Taking a break or two on the jump rope to accomplish an unbroken set of front squats is recommended.

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com