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Over 14,000 independently owned CrossFit gyms can be found in locations around the world. CrossFit affiliates comprise a confederation of dedicated fitness practitioners united around the shared goal to improve health, happiness, and performance for anyone who walks through their doors.

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Thursday

210909

Workout of the Day

14

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.


Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

Workout Tips

tips
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TAKE YOUR TRAINING TO THE NEXT LEVEL

CrossFit courses and certifications are open to individuals and trainers seeking to improve their health and fitness through effective training and nutritional strategies.

CrossFit Certificate Courses Near You

Level 2

Barcelona, ES

September 11 - September 12, 2021
One Mile CrossFit

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Level 1

Roma, IT

September 11 - September 12, 2021
CrossFit Parioli

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Level 2

Rome, IT

September 18 - September 19, 2021
CrossFit Ardeatino

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Level 1

Cape Town, ZA

October 9 - October 10, 2021
Cape CrossFit

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