Jog 30’ and back x 4

Twisting lunge 30’

Walking kicks 30’

Side lunge 30’ and back

Inchworm 30’

10 PVC pass thrus

10 PVC around the world


Pull up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows


Overhead Squat


Increase weight ea set


Compare to 13Jul2020

Video courtesy of Catalyst Athletics.  Re-test week kicks off with Overhead Squats!  We re-test the 5X5 we did on 13Jul to see how far we have come.  At this point, you should be way more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.


“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:

The first 8 intervals are Pull Ups

The second 8 intervals are Push Ups

The third 8 intervals are Sit Ups

The last 8 intervals are Air Squats


There is no rest between exercises

Score = Total Reps

A classic CrossFit bodyweight WOD.  The good news: You only work for 20 seconds at a time!  The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so.  Otherwise the later rounds will be very low reps.  Your goal should be to hit the same number of reps each round for a given movement.  So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round.  Also, keep a running total in your head as the WOD goes on.  That way, you’ll know your score at the end.


Scaling Options:

Pull Ups -> Buddha Pull Ups* -> Ring Rows -> Table Rows**

Push Ups -> Off a bench

Sit Ups -> Feet anchored

Air Squats -> To depth


Videos courtesy of NotKrisRoe and Andrew Heming, respectively.  Demos for both the Buddha Pull Up and the Table Row


Cool Down:

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD


Scorpion Hold – 1 Min per side (feel it in the pec)

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