Mon, Aug 17, 2026 CrossFit
Strength
Push Jerk
Every 1:30 x 8
3 push jerks

WOD
Every 2:00 x 7
18/15 Cal Row
5 Chest to Bar Pull ups

RX+ Bar Muscle ups

Score: slowest time
Time Cap: 14:00

Intermediate L1
18/15 Cal Row
5 Pull ups

Intermediate L2
18/15 Cal Row
3 Chest to Bar Pull ups

Scaled:
14/11 Cal Row
5 Jumping Pull ups

Today's goal is gymnastics interference + volume.

Today's movement combination gets us into a horizontal pull + "vertical" pull. Our goal is to push hard on the row, finishing in 1:00 or less, giving plenty of time for the 5 pulling reps. The goal for the pulling
reps is to keep them unbroken regardless of the variation chosen. The reason this gets tough is because there is interference from the horizontal ""pull"" of the rower, and if athletes rely too heavily on their arms
the vertical pulls will become extremely challenging to complete unbroken. Because of this we want to focus athletes on driving HARD with their legs on the rower to make sure the arms have gas in them for
afterwards. Everyone should aim to finish in ~1:20-1:30. This means a quick breather before getting back onto the rower so remind them that while we want a hard push on the row, if it's not a repeatable pace it's too fast!