Balance Gym
Chest-to-bar pull-ups 3 x 10
Dips 3 x 10
Then, complete 3 rounds of: 15 hollow rocks/15 supermans
Metcon: EMOTM for 15 minutes of:
30 double-unders
Notes: No Olympic weightlifting today, so I decided to build up some bodyweight/skill volume. First time working chest-to-bar pull-ups since the Open, and they felt pretty good. There are so many CrossFit workouts where it's important to stay on the bar for a large volume of pull-ups. My goal is build up to three sets of 25. Dips were okay, but my arms were still sore from Sunday's ring dips and Tuesday's thrusters/burpees. First time experimenting with the EMOTM protocall. I enjoyed it for three reason: (1) it allowed me to focus on improving one skill; (2) it allowed me to build volume on double-unders without taxing myself too badly; and (3) it provided an aerobic stimulus because heart rate was elevated for the full 15 minutes. I imagine this would also work well with movements such as kettlebell swings, box jumps, and possibly some gymnastics movements.
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