Warmup:

1:00 Row

10 Kneeling Lat Stretches

10 Iron Crosses

10 Bow to Bends

10 Squat 2 Stands

1:00 Row

On rig – Complete 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or harder Ring Rows

S/S/S:

10 Min to set Max Weight – Weighted Pull Ups

Video courtesy of Paradiso CrossFit.  Some variations for weight pull ups.

Always look to get stronger in the strict versions of movements.  That way, once you have the strength to control bodyweight in the strict, you will be able to be more efficient when a kip is introduced.  Today, take the first 10 minutes and aim to go above bodyweight in the strict pull up.  If you are not able to get a single strict pull up with just bodyweight, then today, focus on using the smallest band possible to get a strict pull up.

WOD:

5 Rounds For Time:

15 Pull Ups

250/225m Row

-14 Min Cap

Video courtesy of WOD Prep.

Today’s WOD looks super-simple, right? Usually the first sign that it’ll beat you up pretty bad 😊  But, we have an idea on how long these row pieces will take from what we did last week in 24.2, so aim for about a minute each round for that. For the pull ups, look to make them as smooth as possible.  Don’t try to muscle your way through.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Cross Body Lat Stretch – 1 Min per side

Banded hamstring stretch – 2 min per side