Warmup:
200M jog
Dual DB OH carry 30’
:30 plank on top of DBs
5 DB burpee Deadlifts
Offset OH farmer walk 60’ (switch arms at 30’)
200M jog
On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
S/S/S:
Every 2 Min for 10 Min:
2-3 Weighted Pull Ups
Increase weight by feel
Video courtesy of CrossFit Invictus. Some methods to hold weight in weighted strict pull ups.
The goal is to not hit failure in any rounds. If you get to a weight that you struggle with, maybe stay with that weight for the remaining sets. If unable to do weighted, go bodyweight. If you can’t do bodyweight, aim to go to as small a band as you can for banded, or go ring rows.
WOD:
In 3 Minutes, complete…
12 Dual DB Push Press (50/35)
10 Pull Ups
8 Handstand Push Ups
6 Devil’s Press
Rest remaining time
Repeat for 6 Sets.
Score = slowest round
Video courtesy of Functional Bodybuilding.
Aim to finish each set in about 90 seconds. If you hit the 2:45 mark or longer in a round, you may want to scale back either weight or reps.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows (ELITE: Chest2Bar)
HSPUs -> Pike Push ups off box/floor -> DB Strict press
Joint Strike CrossFit 