Pull-Up Strength, then...
CrossFit Open 12.1
7:00 AMRAP
Burpees to a Target
General Warm Up
Begin with 3-5min of easy cardio to get your muscles nice and warm. Then…
3 ROUNDS
5-10 Push Ups
5-10 Bodyweight Rows
5-10 Sit Ups (Or Toes To Bar)
5-10 Squats
:30 of Freestyle Jump Rope or Jump Rope Ladder Drills
Specific Warm Up
This workout has two pieces to it: the Pull-Up Strength work and the Burpee workout from hell. The first thing you should prioritize is warming up your Pull Ups (Or Pull-Up Substitutions.) That will prepare you for the strength work.
Once you have finished the strength work, do at least 3 sets of 5 Burpees to find a good pace for the workout. If you are doing these burpees to a target, make sure that your target is set to an appropriate height: 6” beyond your reach.
Workout of the Day
Pull Up Strength, then...
CrossFit Open 12.1
7:00 AMRAP
Burpees to a Target
Workout Notes
This Pull-Up situation is the debut of a new system we are working on. As you can see by clicking on the link to “Pull Up Strength,” you’ll be directed to a separate page with options for everyone’s ability level. Choose the option that fits you best (or blend two or more options together) and get after it!
Now onto the Burpee workout. Yeah, yeah I know. I can feel your angry glares from here! Fun fact: this was the very first Open Workout I ever did! And for you nerds in the house, I did it on the rehearsal stage at the Paramount Theatre in the CITY OF AURORA, formerly known as the North Island Center. I hung a set of gymnastics rings from the light grid so I could have a target to touch!
This burpee workout is notorious because seven minutes is SUCH a long time and the fact that you are ONLY doing burpees is very mentally grueling. Pace yourself and give it what you got. I promise the clock will save you! If you are interested in the original standards and a demo of this workout, here’s a link to the video from back in February 2012!
Burpee Modifications
The first thing you can do to modify this workout as it is written is to get rid of the target. The target not only makes things more complicated, but that six inch jump really catches up with you and makes it a lot harder! The next thing to do would be to use some of the variations found in the Burpee video. If those don’t work for you, look through the variations in the Squat Thrust video and see if that works better for you. Of course, there are also many folks who prefer to swap in 8 Count Body Builders (from the toes or the knees) as well!
Cool Down
1-2min of Chest Stretches
1-2min of Triceps Stretch
1-2min of PVC T-Spine Stretch
Comments