"Life Jacket"
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Coaches Notes
In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.
Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.
Scores are rounds and reps. Stagger on opposite 5 minute windows if short on machines.
THE WHY
Greg Glassman recently stated that if he could go back in time, he would de-emphasize the kipping pull-up. Some recent changes on CrossFit main-site workouts reflect this change of heart. Between the 1st and 16th of January, pull-ups have been programmed 6 times. None of these have been kipping. All 6 incidences have been strict pull-ups. What does this mean for us? While each gym can make a decision for themselves on what they want to include, we will start to add a strict pull-up option under “Movement Substitutions” every day pull-ups come up. This will usually be around 60% of the prescribed pull-up number. This can be a great option for any athlete, but especially those who would like to get stronger or increase longevity.