S/S/S:

Clean Pulls

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our second time hitting Clean Pulls this cycle.  The sets drop to 3, so goal is to go heavier than the 5X5 week.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

For Time:

400M Run

50 Ab-Mat Sit Ups

25 Pull Ups (Chin Above)

30 GHD Sit Ups

15 Chest2Bar Pull Ups

1 Min L-Sit*

5 Muscle Ups (Ring or Bar)

1 Min L-Sit*

15 Chest2Bar Pull Ups

30 GHD Sit Ups

25 Pull Ups (Chin Above)

50 Ab-Mat Sit Ups

400M Run

 

*(total hold time, stop count every time you break)

Video courtesy of CrossFit HQ.  For the L-Sit, use either paralletes or stacked plates.  Any time you drop, pause your count on the minute hold.  You finish once you have accumulated a minute of holding.

A nice little progressive up and down the mountain of pull up and core movements!  Manageable chunks is the key to success today.

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

Video courtesy of Not Kris Roe

Ab mat Sit Ups -> feet anchored

GHD -> Ab mat sit up

C2B pull ups -> Chin Above

L-Sit -> Knees bent -> butt on ground with feet off the ground

Muscle Ups -> Jumping Muscle Ups -> Burpee to Chest2Bar Pull Up** -> Burpee to jumping pull up

Video courtesy of Functional Bodybuilding.  Demo of the Burpee to Chest2Bar Pull Up

 

 

Cool Down:

Cobra pose – 2 min

 

Leg Bleeds – 2 min