CrossFit: Pull-Ups!
Originally published at Run, Turtle, Run!. Please leave any comments there.
Wednesday 090218 (37)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
11 full rounds, plus 6 additional pull-ups. Total pull-up count: 72 pull-ups in 12 minutes. Not too shabby.
Bonus: Bottom-to-Bottom Tabata Squats. The Tabata Protocol in CrossFit is 20 seconds of activity followed by 10 seconds of rest, for 4 minutes. The minimum number of reps completed in any of the eight rounds is your score. Bottom-to-bottom squats are squats that start in the bottom position and end in the bottom position. The hardest part of this drill is that after you do the squats for 20 seconds, the 10 seconds of “rest” are done in the bottom squat position. As an Asian, I should be ashamed to say this, but squatting is hard! When I lived in China I slowly developed some measure of ankle flexibility so that I could manage a decent squat, but since I started running again I lost it all, so sitting in a squat position is definitely not rest. I managed 10 squats in this drill - my rounds were 12-10-10-10-10-10-10-10. After the first round I decided to play it safe since I was going to have to grit it out during the squat. And those squats were definitely hard. After the drill, everyone just kind of collapsed, legs quivering. Good times. Good times.