Warmup:

10:00 AMRAP:

:30 Jump Rope

10 Kip Swings

10 Ring Rows

5 Inchworm + Squat2Stand

5 Front Squats (empty bar)

5 Push Press (Empty bar)

-WOD Prep-

3 Sets:

3 Pull ups (increase version ea time if you can)

10 Double Unders

3 Thrusters (build in weight)

WOD:

25.2

For Time:

21 Pull-Ups

42 Double-Unders

21 Thrusters (weight 1)

18 Chest-to-Bar Pull-Ups

36 Double-Unders

18 Thrusters (weight 2)

15 Bar Muscle-Ups

30 Double-Unders

15 Thrusters (weight 3)

Time cap: 12 minutes

 

♀ 65, 75, 85 lb

♂ 95, 115, 135 lb

Video and text courtesy of The CrossFit Games.

For full workout description, movement standards and official score card, go here.

Quick Start ·         Athletes start 5 feet (1.5 meters) from the pull-up bar, behind their barbell. ·         At “go,” move to the pull-up bar and perform 21 pull-ups. ·         Then, complete 42 double-unders. ·         Then, complete 21 thrusters at weight 1 (lightest). ·         Return to the pull-up bar for 18 chest-to-bar pull-ups. ·         Then, complete 36 double-unders. ·         Then, complete 18 thrusters at weight 2. ·         In the final round, complete 15 bar muscle-ups. ·         Then, complete 30 double-unders. ·         Finish with 15 thrusters at weight 3 (heaviest). ·         Time stops at the completion of the last thruster at weight 3.

Get after this one!  Smooth in the pull ups and dubs and then powerful, yet manageable chunks on the Thrusters.  On the first weight, break maybe once. Split the middle set to 6-6-6, and then aim either go unbroken or break once on the final weight.

Scaling Options:

For Time:

21 Jumping Pull-Ups

42 Single-Unders

21 Thrusters (weight 1)

18 Jumping Chest-to-Bar Pull-Ups

36 Single-Unders

18 Thrusters (weight 2)

15 Pull Ups

30 Single-Unders

15 Thrusters (weight 3)

Scale movements and weights further if need be.

♀ 35, 45, 55 lb

♂ 45, 65, 85 lb

Cool Down:

Calf Pedal in Down Dog – 30 per side

 

Couch Stretch – 1 Min per leg

 

Lat Stretch on rig – 1 Min per side