Team WOD Day!!! Please try to arrive at the gym on the hour so we can organize teams!!!
Warmup
As Needed

Team WOD
In Teams of 2:
Five rounds for time of:
40 Burpees
60 Box Jumps, 24″/20″
40 Kettlebell Swings, 1.5Pood/1Pood
2 Rope Ascents

Only one athlete can work at a time.  Teams must complete all the reps of each exercise before moving onto the next.  Sub 15 pullups for 1 rope ascent if needed.

I found this Pullup Progression Chart on CrossFit New Englands Website.  I thought it was great the way they set it up.  I tried to post a link to the page, but I couldn’t get it to work so I decided to cut and paste it.  Here it is:

Pull up Progressions
Everyone want so to be able to rip out 20+ unbroken pull ups, but the path from novice to fire-breather can often seem daunting and overwhelming.  We have created a progression that will help you determine what level you are at now, and what you should be focusing on in the near term to achieve your long term goal of full fledge fire breather.

Once you achieve a certain Level do not regress to a previous level just because a workout calls for a bunch of reps.  Scale reps to accommodate your skill.

LEVEL 1
Jumping Kip – set up plates under your feet so that you are able to grab the pull up bar without too much effort.  From here practice Jumping Kipping Pull ups until all points of performance are met.

• Full extension of arms to start and at the bottom of each rep.
• At the bottom push your chest forward under the bar
• At the top get your chin over bar.
• On the way down push away from the bar to set up for the next rep.

 LEVEL 2
Consecutive Jumping Kips – set plates so bar is at your wrist while standing at full extension.

• Continue here until you can get 15 consecutive reps with chin over the bar.

 LEVEL 3
Band Pull ups with the 1 inch band

• Continue here until you can get 15 consecutive reps.

 LEVEL 4

Band Pull ups with the 1/2 inch band

• Continue here until you can get 15 consecutive reps.

LEVEL 5
Kipping Pull ups

• Continue here until you can get 5 consecutive reps.  At this point you’ll never use the band again.   If needed scale reps, don’t go back to the band.

These “Pull up Progressions” are posted on the Community Board at CFNE.