WORKOUT OF THE DAY

WORKOUT OF THE DAY 10.5.18

A society grows great when old men plant trees whose shade they know they shall never sit in.
— Greek Proverb

 Pull-ups and L- Pull-ups are not created equal.

Pull-ups and L- Pull-ups are not created equal.


Test 5: Run 800 meters, 21 Thrusters (75/50), 21 “L” Pull-ups

Performance: The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

 

Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.

 

Modifications:

Intermediate: Run 800 meters, 21 Thrusters (65/45), 21 Pull Ups

Scaled: Run 400 meters, 15 Thrusters (55/40), 15 Jumping Pull Ups

 

Character:This test is classic CrossFit. The combination of a mono-structural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/ push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is distinctly CrossFit and is directly indicative of an athlete’s total capacity.



Warmup:

200m then Quick Primal

Skill:

L- Pull Up

Thruster

10 min to work up to heavy Thruster

WOD:

For time:

800m

21 Thrusters (75/55)

21 L-Pull-ups

Intermediate:

800m

21 Thrusters (65/45)

21 Pull Ups

Fitness WOD:

400m run

15 Thrusters (55/40)

15 Jumping Pull-ups