20 minute AMRAP
25ft DB Walking Lunge @35lbs/25lbs (DB at side)
8 Bar Facing Burpees
25ft DB Walking Lunges
WODprep Strategy Top Tips:
Today we’re focusing on increasing your C2B volume and getting some useful practice.
Chest-to-Bar Pull-ups (C2B)
Break Them Into Manageable Sets: Instead of attempting a large set and risking early burnout, consider breaking chest-to-bar pull-ups into smaller, more manageable sets. A popular approach is to break them into 4-4 or 5-3 if you can consistently perform chest-to-bar pull-ups.
Scale as Necessary: If chest-to-bar pull-ups are a challenging movement for you, it’s essential to scale appropriately. Consider regular pull-ups or assisted pull-ups to ensure you can complete the workout efficiently and maintain good form.
Dumbbell Walking Lunges
Choose the Right Weight: Select a dumbbell weight (typically 35/25 lbs) that allows you to perform the lunges with proper form. Avoid going too heavy, as it may lead to compromised technique.
Maintain Form: Keep an upright torso and take even steps during your lunges. This ensures you engage the right muscles and minimize the risk of injury.
Break into Segments: If necessary, break the lunges into shorter segments, such as 10-10-5ft, to manage fatigue and maintain consistent movement.
Bar Facing Burpees
Set a Rhythm: Establish a consistent rhythm for your burpees and maintain it throughout the workout. This rhythm will help you stay on track and avoid unnecessary pauses.
Pacing Over the 20 Minutes
First 5 Minutes: In the initial 5 minutes, establish a pace that allows you to complete each round of exercises without excessive fatigue. Find a balance between speed and efficiency.
Middle 10 Minutes: During the middle 10 minutes, maintain a steady pace and avoid unnecessary breaks. Consistency is key to preserving your energy for the final push.
Last 5 Minutes: In the last 5 minutes, push your limits and go all out, knowing that the finish line is near. Empty the tank and give it your all to finish the workout strong.
Are you getting stuck from getting your chest to the bar? Are you wanting to develop the strength to do chest to bar pull ups? In this video Coach Ben gives three simple drills to develop the strength you need to do chest to bar pull ups.
Want to go to the next level and be the best in the gym? Check out our awesome resources:
FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY) – https://wodprep.com/pull-ups/
8 WEEK SKILL COURSES – https://wodprep.com/courses/
CROSSFIT GEAR I USE (grips etc) – https://bit.ly/3l4AjyR
WODPREP ACADEMY (Join to access every WODprep course in existence!): https://wodprep.com/wodprep-academy/
BEST DAILY PROGRAMMING FOR MASTERS: https://wodprep.com/wodprep-masters/
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