Warmup:

10 Kickers per side

10 Bow2Bends

10 Spider-man Lunge

10 Scorpion

5 Inchworm

Barbell warmup (With an empty bar, perform 5 reps of: Good morning, Back Squat, Elbow Rotation, Strict Press, Front Squat, Hang Power Clean)

If doing pull ups, pull up warmup (On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up [or jumping], Kipping Pull ups). If no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

WOD:

“THE HATEFUL EIGHT”

8 Rounds for Time:

8 Push-Ups

8 Sit-Ups (GHD if you have it)

8 Air Squats

8 Pull-Ups

8 Deadlifts (95/65)

8 Hang Power Cleans (95/65)

8 Shoulder-to-Overheads (95/65)

8 Cal Row (or 30 sec cardio)

 

“The Hateful Eight” benchmark WOD was created by Coach Dave Bork of US CrossFit (Encinitas, CA, USA). Bork was “inspired by Quentin Tarantino’s film, The Hateful Eight,” in which “in the dead of a Wyoming winter, a bounty hunter and his prisoner find shelter in a cabin currently inhabited by a collection of nefarious characters.” It’s also a fun workout with a lot of variety. The WOD was first posted on uscrossfit.com as their workout of the day for January 2, 2016.

 

Scaling Options:

Pushups -> off a bench

Pull Ups -> Buddha Pull Up*s -> Table Row** -> DB bent over row,8 per arms

Video courtesy of NotKrisRoe. Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Table Row demo.

 

Bar weight -> 75/55 -> as needed.  If no barbell, go DBs or any object you can

Sit Ups -> feet anchored

 

Cool Down:

Tabata Roll Out –

20 sec roll out per body part, 10 sec rest between body parts.  Do whole body