Frenchy Pull ups? Improve your strict pull up game with this strength building program, week 5 is here and full workout description is below

A)

Progressing on from previous weeks, should have numbers from last week to try and hit this week. Four sets this time rather than 3.

Weighted PullUp:

4x2

Aim for 70% of 1RM Weighted Pullup

Scale to:

4x2-3 Negative Pullup

with 7 Second Negative per rep

B1)

3-6x Frenchy Pullup / Toe Spot Frenchy Pullup

(5 Sec at top, 5 sec Middle, 5 Sec Bottom)

Rest 30 Sec

B2)

10-15s Chin Over Bar Hold

Rest 30 Sec

B3)

5x Tempo Scap Pulls

(3113)

Rest 2 Min

x4-5 Rounds

C)

Seated Hinge Row:

x6

Superset

Ring Reverse Flys:

x8

x3

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Reebok CrossFit Games Open 19.3 Tips and strategy video. Introducing Strict HSPU this year which was a cool twist and added a new challenge.

19.3 is:

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

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Improve your strict pull up strength program week 4. Using weighted, negatives, sled pulls and DB accessory work this week.

Full Session:

A)

Weighted PullUp:

3x3

Aim for 65% of 1RM Weighted Pullup

Scale to:

3x3 Negative Pullup

with 6 Second Negative per rep

B)

Take max set strict pullups / Ring Rows, go 60% and perform:

EMOM 10:

60% Max Set Pullups

eg. Max PU = 10

60% = 6 Reps

C)

Seated Sled Pull:

25-50ft

Superset

DB Reverse Fly:

x12

x4

If no sled or ropes then perform 15/15x Alt KB/DB Rows

D)

Lat Pull Down

4x 8-12 Reps

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Reebok CrossFit Games Open 2019 | 19.2 Tips and strategy video.

It's a repeat of 16.2 but with a twist! A bigger time cap initially. Which means plenty more chance to improve on your score from previous years or get to those heavier weights this time around.

Full Scorecard and loadings for both scaled and RX can be found here:

https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf

19.2 is:

WORKOUT

Beginning on an 8-minute clock, complete as

many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1)

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes

to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans (weight #3)

If completed before 12 minutes, add 4

minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans (weight #4)

If completed before 16 minutes, add 4

minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans (weight #5)

Stop at 20 minutes.

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Improve your pull up program week 3! Continuing on with your progressions to make you a pull up master.

Week 3 is:

Warmup:

10x Scap Pulls

10x Scap Pushups

10x Hollow Rocks

10x Ring Rows

x3

A)

Weighted PullUp:

3x4

Aim for 60% of 1RM Weighted Pullup

Scale to:

3x4 Negative Pullup

with 5 Second Negative per rep

Scale further to Toe Spot Bar In Rack Pullup

B)

Take max set strict pullups / Ring Rows, go 50% and perform:

EMOM 10:

50% Max Set Pullups

eg. Max PU = 10

50% = 5 Reps

C)

Snatch Grip Bent Over Row:

5x

3 Sec Hold at top

3 Sec Negative

Rest 30s

SA Ring Row:

x5/5

3 Sec Hold at top

3 Sec Negative

x4

D)

Wide Grip Lat Pulldown:

4x12

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The CrossFit Games Open 2019 is here, so we've thrown together our best 19.1 tips to help you have a sound game plan before going in or should you do a repeat.

WORKOUT 19.1:

Complete as many rounds as

possible in 15 minutes of:

19 wall-ball shots

19-cal. row

VARIATIONS

Rx’d: (Ages 16-54)

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Go hard and have fun hitting the open with your pals!

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Think this is like day 4 of us learning to do a backflip, purely from YouTube video tutorials and nearly breaking our necks a few times. If you don't shout yeet during then it doesn't count as a full yeetflip.

We also like video games...

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Pullup Program Week 2:

Progressing from the numbers we hit last week! Have a think about what you did and how you can improve this week as the reps and %s have progressed slightly. As long as you make a progression this week then thats ideal :)

Finishing with some accessory work for a strong back!!

Questions asked during the week are all answered in the video and tips for movements at the end, make sure you check that out!

A)

Weighted PullUp:

3x5

Aim for 55% of 1RM Weighted Pullup

Or

3x5 Negative Pullup

with 4 Second Negative per rep

B)

EMOM 10:

40% Max Set Pullups

eg. Max PU = 10

40% = 4 Reps

C)

SA DB Row:

5-5-5-5 Each Arm

Superset

DB Pullover:

8-8-8-8

D)

Wide Grip Lat Pulldown:

4x12

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New Pullup program to improve existing or work towards getting your first pullup. Including tips for success and scales / progressions to get you working towards better pullups

Week 1:

A)

1RM Weighted Pullup

If No Pullups

Max Chin Over Bar Hold (Overhand)

B)

Max Set Strict Pullups

Setting a baseline for the weeks to come to improve total reps

If no Pullups

Max Set Toe Spot Pull Ups - Try to use legs as little as possible

C)

Weighted PullUp:

3x6

Aim for 50- 60% of 1RM Weighted Pullup

Scale to:

3x6 Negative Pullup

with 3 Second Negative per rep

D)

Take max set strict pullups , go 30% and perform:

EMOM 10:

30% Max Set Pullups

eg. Max PU = 10

30% = 3 Reps

If its an inbetween number which it may be then round up / down as needed.

If at any point over the next weeks you struggle to hit %s just scale down to a rep scheme you can hit

Reps don't have to be unbroken and can be completed throughout the minute but always try to get as big a set in as possible

Make sure chin is getting over the bar and even go C2B if you feel that is feasible

E)

Wide Grip Lat Pulldown:

4x12

or

Wide Grip BB Bent Over Row:

4x12

Music used can be found at www.hooksounds.com

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Nutrition for CrossFit is something we all know is massively important so getting the right chocolate bar can be the difference in RXing Fran or getting your Toes to nowhere in your TTB (aka toes to oblivion)

Comment below your favourite chocolate bar from past or present that would help fuel your CrossFit workouts.

There is no prejudice here, I'd literally eat a Lidl's own milky way rip off.

If you'd actually like to know the workout we did:

Back squat 5x3 (Me and Laura did Shoulder press 5x12 cause gains)

Then:

EMOM 12:

15x Wall balls

3x strict mu

10x cal AB

Rest 5 Min

EMOM 12:

12x Weighted lunges

12x TTB

30x DU

Rest 5 Min

3RFT:

50x Double unders

25x Med ball cleans

15x cal AB

Music used can be found at www.hooksounds.com

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