Friday, August 7

Community Cup Event 1

rx

For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (85/135 lb)

Score: Total time

intermediate

For time:
1,000-m row
then…
5 rounds of:
15 pull-ups
7 shoulder-to-overhead (65/95 lb)

Score: Total time

beginner

For time:
1,000-m row
then…
5 rounds of:
10 ring rows
7 shoulder-to-overhead (35/45 lb)

Score: Total time

Intended Stimulus

• 12:00-17:00.

• Row in 3:30-5:30.

• Complete a single round of the couplet in 1:30-2:30.

• Pull-ups in 5 sets or fewer (no singles or sets under 3 reps).

• Unbroken push jerks.

• Heavy on grip and pulling strength/stamina.

• Steady and consistent pacing from the start to avoid excessive failed reps.

Videos

• Cueing the Dip in the Push Jerk

• Butterfly Pull-Up Progression

Skill Work

Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.