Hey Vic City,
Hand care in CrossFit is often overlooked by many athletes. High volume pull-up bar work, and the introduction to butterfly pull-ups can often lead to ripped and torn hands. The risk of bleeding hands, like any injury can be reduced with proper preparation.
Shaving or filing down calluses is the best way to prevent tears, along with continual exposure to any work on the bar. Unfortunately some people still have the tendency to rip their hands. If that is the case, you want to be able to heal them up as soon as possible. Learning how to treat rips as well as learning how to create effective tape grips will help you get back to training, faster. The help you need is described very well in the attached video.
Take care of your hands, and keep training hard. Registration for the Open is here, so sign up and commit to the work.
Training Monday - Tuesday
Warm-up: 3 rounds - 6 pushups, 8 kettlebell swings, 10 air squats, 12 double crunch
Skill: Front Squat 3 reps + Thruster 7 reps
5 rounds, E2M
Perform 3 front squats at about 75-80% of max, drop weight to about 45-50% of front squat max and immediately perform 7 thrusters. Adjust weight as needed between rounds. Can take bar from floor.
WOD: 30 Second Assault
In this workout, you do 30s of work at a series of stations. The goal is to execute FAST quality reps throughout. You will only go 3 times through, so make sure you work hard on each one! No score for this workout.
Rx: 4 intervals of: 30 sec Assault bike, 30 sec burpee box jump overs (20/24), 30 sec Russian KBS (35/53), 30 sec ttb or pullup. Intervals will go E4M.
TG: regular burpees, scale kb, double crunch
FG: scale box height and KB, hanging knee raise or assisted pullup
Comp: 44/70, ctb or bar MU