Warmup:
Grab a pair of light/med DBs
30 Jumping jacks
10 DB deadlifts
10 Squat2Stands
10 Spider-Man Lunge w/twist
5 Hang DB Power Cleans
5 DB Front Squats
5 DB Thrusters
10 Thoracic High Fives
5 Push Ups
5 Cobra to Hip Snap
3 Devils Press
On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows. Then, 30 sec handstand hold, shake out arms and do 3 wall walks
WOD:
AMRAP 6:
3 DB Thrusters (50/35)
3 Pull Ups
6 Thrusters (50/35)
6 Pull Ups
9 Thrusters (50/35)
9 Pull Ups
Etc… add 3 reps per movement per round
-3 Min Rest-
AMRAP 6:
2 Devil’s Press (50/35)
2 Handstand Push Ups
4 Devil’s Press (50/35)
4 HSPUs
6 Devil’s Press (50/35)
6 HSPUs
Etc… add 2 reps per movement per round
-3 Min Rest-
AMRAP 6:
1 DB Curtis P (50/35)
1 Muscle Up
2 DB Curtis P’s (50/35)
2 Muscle Up
3 DB Curtis P’s (50/35)
3 Muscle Up
Etc… add 1 rep per movement per round
Score = Total Reps
Videos courtesy of Rogue Fitness, CrossFit Federal Hill, and Mountain Tacticle Institue, respectively. Demos of the Db Thruster, Devils Press, and Curtis Ps (one hang squat clean, one lunge per leg, one push press). Back-to-back-to-back AMRAPs! As the movements (both weighted and bodyweight) get more complex, the number you increase by per round goes down from one AMRAP to the next. Use the first couple of rounds at the lower numbers to really get the movement down, so by the time the reps are higher, you’re able to string them together efficiently.
Scaling Options:
DB weight -> 35/25 -> as needed
Pull Ups -> Buddha Pull Ups -> Ring Rows
HSPUs -> Pike Push Up off Box -> Pike Push Up off the floor -> Hand Release Push Ups
Muscle Up -> Jumping Muscle Up -> 3 Burpee to kipping pull ups* per muscle up -> 3 Burpee to Jumping Pull Up** per Burpee
Videos courtesy of OPEX Fitness. Demos of the Burpee to Kipping Pull up, and Burpee to Jumping Pull Up.
Joint Strike CrossFit 