Sunday Strength, August 14th

Sunday Strength, August 14th


Today's WOD:


Warm up / Technique Review


Strength - Overhead Squat

(5 - 5 - 5 - 5 - 5 - 5 - 5 (Ascending from floor))

Once you hit a challenging weight, finish your sets at that weight with good form


Gymnastic Strength WOD: 100 Strict Pull ups


Break up into manageable sets or do a pyramid 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 = 100 pull ups


EMOM style

5 reps EMOM for 20 mins. = 100


Time Cap - 22

**Strict pull ups = NO kipping or swinging. This is a Strength movement. Scale to Bands or Ring rows if needed.


Record biggest set of pull ups

Benchmark - Max set of strict pull ups


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.