Warmup:
1:00 Row
10 Cherry Pickers
10 Iron Cross
1:00 Row
10 Kickers per leg
10 Alt Toe Touch
2 Rope walks
5 Toe2Rope – See video below, courtesy of Ben Bergeron
Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, RDLs, Deadlifts
S/S/S:
10 Min Rope Climb practice
Video courtesy of CrossFit HQ. Take the first part of class to get a little bit more comfortable getting that good clamp on the rope when doing rope climbs.
WOD:
For Time:
21 Deadlifts, weight 1 (lightest)
21 Chest2Bar Pull-Ups
15 Deadlifts, weight 2
15 Bar Muscle-Ups
9 Deadlifts, weight 3 (heaviest)
9 Rope Climbs, 15 ft
Female Bar weight – 155, 185, 205 lb
Male bar weight – 225, 275, 315 lb
Time cap: 15 minutes
Video courtesy of The CrossFit Games.
Our final take on the Quarterfinal WODs will leave the WOD just the way it was written for RX’d. The weight gets heavier and the movements get more advanced as you move along. Very doable WOD, but it will work you! Keep good form on the deadlifts, keep the shoulders engaged on the pull ups and muscle ups, and really clamp down on the rope with your feet during the rope climbs.
Scaling Options:
Bar weight -> as needed as long as you increase every round. Goal = unbroken reps
C2B pull ups -> chin-above -> Buddha Pull ups
Bar Muscle Upss -> burpee to pull up
Rope climbs -> 2 rope walks per climb
Joint Strike CrossFit 