Warmup:
200M jog
Bear crawl 30’
Backwards bear crawl 30’
Seal Walk 30’
Walking Lunge 30’
10 Cobra to Down Dog
5 Cobra to Hip Snap
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups, 3 jump to kipping pull ups
Barbell warmup – With an empty bar, perform 2 sets of 5 of bench press, then start working up to weight for Strength piece
S/S/S:
Bench Press
5X3
Increase weight ea set
Video courtesy of Rogue Fitness.
Our third go at Bench Press will see the working sets go back up to 5, but reps drop to 3. This should allow you to make this the heaviest you’ve done on the Bench this cycle.
WOD:
3 Rounds:
400M Run
21 Burpee to Kipping Pull Ups*
*Make sure pull up bar is 6″ above reach
Videos courtesy of OPEX Fitness.
Just know, there is no real way to sprint through the burpee to kipping pull ups. It’s all about keeping the pace as consistent as you can to get through the high rep number. So, push the run a little more and then steady the pace on the burpee to kipping pull ups. For Burpee to Kipping Pull Up.
Scaling Options:
Run -> 500M Row (ELITE: run w/vest)
Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee to jumping pull ups (bar even with forearm height at extension) (ELITE: Bar Muscle Ups)
Joint Strike CrossFit 