This week, we are beginning our optional 8 week 5k training program! There are 3 different options for those who would like to participate.
1. You can use this program as supplementary training to your regular CrossFit WOD and do it after class
2. If you can’t make it to the gym you can do it and log it from home
3. You can come into class, do the strength piece and then break off after the Strength piece and do it on your own at the gym

We will be participating in two 5k’s this summer.
-Powder Keg Trail Run in Mason, on August 28th
-Applefest 5k in Lebanon on Saturday 25th

We will be reviewing the program during class on Monday.
The Programming for this option will be found in Wodify on the programming tab entitled "45-60 mins conditioning"

Gymnastic Pulls (Sets x reps)
Pull-up Chart Progression

Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression

Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10

Opt.1 Test a group of sets x reps of a gymnastic Pulling movement
Opt. 2 Skill Development
Opt. 3 Review how to develop strict Pulling strength
06/03/2019 (Time)
For Time
8 Rounds:
10 TTB’S/Knees-to-chest
10 Pushups
30 Double-under Attempts/ 60 Single-unders