Don’t forget, the 2021 CrossFit Worldwide Open begins March 11th! Click on the above pick (courtesy of the CrossFit Games) to learn more.
Warmup:
500M row
10 Bow2 Bends
10 Squat to Stands
10 Cossack Squats
10 Spiderman Lunges
10 Kneeling Lat Stretch
5 med ball deadlifts
5 med ball squats
5 wall ball shots
On Rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Pull Ups
WOD:
COMPLETE IN SET TIME
From 0:00 – 8:00:
75 Wall Balls (20/14)
500M Row
25 Pull Ups
From 8:00 – 16:00:
50 Wall Balls
500M Row
50 Pull Ups
From 16:00 – 24:00:
25 Wall Balls
500M Row
75 Pull Ups
*Complete all the work in the allotted time, rest the remainder of time until the next work period
If no rower -30 Sumo Deadlift High Pulls (95/65) per round
Think of these as three separate WODs that each need to be finished in under 8 Minutes. The faster you go, the more rest between WODs you will have. On the wall balls and pull ups, stick with manageable chunks. This means, don’t hit failure on the movement (especially pull ups). Hitting failure will mean it will take the body longer to recover enough to jump back in. The row pace should be at about 90% effort. Fast enough to get done in a good time (2 -2:20) but not so fast that you are out of breath coming off the rower.
Scaling Options:
Med ball weight -> 14/10 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Joint Strike CrossFit 