Warmup:

200M Jog

10 kickers per leg

10 Squat2Stands

10 Iron Crosses

10 Scorpions

200M jog

10 Bow2Bends

10 Twisting Push ups

On rig:Complete 5 reps of: Scap Pull Ups, Beat Swings*, Kip Swings**, Strict Pull Ups or Ring Rows, Kipping Pull Ups or ring rows

For Beat Swings (video courtesy of Strict Strength)

For Kip Swings (video courtesy of Chalk Fitness)

Don;t see a difference, here is an example of two Beat Swings and one Kip Swing (video courtesy of CrossFit Thrive )

For Beat Swing, think arch position to hollow position, whereas the kip swing, we want to think push down HARD on the bar as we move away from the bar

WOD:

In 7 Min, complete:

800M Run

Max reps – Pull ups

Rest 3 Min.

*Repeat for total of 4 Rounds. change Max rep movements:

Round 2 – Max reps – Push Ups

Round 3 – Max reps – Ab-Mat Sit Ups

Round 4 – Max reps – Air Squats

Score each round separately

Today’s “Murph” prep gets us good work on our run times as well as working some good reps on the bodyweight movements on a bit of a time crunch.  Your goal in the max reps should not be total all-out sprint pace, but rather efficiency in the movements and minimal break time between reps.  Take some deep breaths during the breaks to make sure you are ready to go for the next round!

Scaling Options:

Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row

Push ups -> off a bench

Sit Ups -> feet anchored

Air Squats -> to target

(ELITE: wear vest)

Cool Down:

Calf Stretch on rig – 1 Min per side

Scorpion Stretch – 1 Min per side