Stone Cold

Pulling Gs
Weighted Pull-up – 5/5/3/3/3/1/1/1/1/1

1 mile Run

Workout Guidance
Today we have a workout that’s unique in the regard that the two parts involved aren’t really related to each other. The first half of class will be dedicated to going through a progression for strict pull-ups, then the second half will be warming up and then hitting our mile run. For the pull-ups today we should pick a modification that challenges us, but still allows us to complete all of our sets without failing any reps. We can also flow through modifications; if you’re someone that can potentially do singles in strict pull-ups but you’re unable to string multiple reps together, you could use a band or do a negative for the 5s and 3s, then do unassisted strict pull-ups for the sets of 1. Our mile run today is meant to be an all-out effort. Your coach will go through a full running progression, warm-up, and pacing drills after your weighted pull-ups. Whenever we run a mile time trial, our goal should be to do the second half faster than the first half. We should feel like we’re doing a good job of pacing up to the halfway point, then step on the gas for the second half.

Question of the Day
What’s the best movie you’ve seen in the last year?

CrossFit TILT will be CLOSED on Monday July 4th! We will be doing Glen on Saturday the 2nd, and Open Gym will run as normal on Sunday the 3rd