Warmup:

8 box step ups

10 Alt Toe Touch

10 Push Up to Toe Touch – see video below, courtesy of LQuinn Training

6 Box jumps to step downs

10 Alternating V-Ups

10 Kneeling lat stretch

6 Box Jump Overs

On Rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups, kipping or butterfly pull ups

S/S/S:

Every 2 Min for 10 Min:

4-12 Strict Pull Ups

Video courtesy of WOD Prep.

Take the first 10 minutes of today to work some bodyweight strength.  Remember, in the strict pull up, always get into a scap pull up first so the shoulders and lats are engaged.

WOD:

Every 4 Min for 20 Min, complete:

25 Ab-mat Sit Ups

20 Box Jump Overs (24″/20″)

15 Pull Ups

Score = Slowest Round

Video courtesy of CrossFit Inguz.

A lot of times you’ll hear me say to find a good pace and not go all out.  Well, today, I’m telling you aim for an all-out sprint every time!  The rep scheme should allow if not unbroken reps, at least big chunks before taking a breather.  The faster you go, the quicker you get to your rest.

Scaling Options:

Strict Pull Ups -> same scales as pull ups below (ELITE: strict Chest2Bar)

Ab-mat sit ups -> feet anchored (ELITE: GHDs)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Pull Ups -> Banded strict pull ups, Buddha Pull Ups -> Ring Rows

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Prayer Stretch on box – 2 Min

Video courtesy of ChiroSport Specialists of Dallas.