Warmup:
200M jog
5 Inchworm Push Ups
10 Spider-Man Lunge w/twist
10 Hollow Rocks
5 Cobra to Down Dog
10 Thread the Needle
10 Kneeling Lat Stretch
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows , Ring or Bar Muscle Ups or burpee to jumping pull up
Barbell Warmup – With an empty bar, perform 5 reps of : Strict Press, Push Press, Push Jerk, Split Jerk
WOD:
For Time
3 Rounds:
12 Shoulder to OH (115/75)
12 Chin-above Pull-Ups
-Then-
50 Ab-Mat Sit-Ups
-Then-
3 Rounds:
9 Shoulder to OH (135/95)
9 Chest2Bar Pull-Ups
-Then-
50 Ab-Mat Sit-Ups
-Then-
3 Rounds:
6 Shoulder to OH (155/105)
6/4 Ring or Bar Muscle-Ups
-Then-
50 Ab-Mat Sit-Ups
Time cap – 45 Min
Video courtesy of CrossFit HQ.
What a way to get your Tuesday going! A ladder of pull up skill and Shoulder to Overhead with a steady state of sit ups in between. If you need to scale, make sure in the pull up, C2B, Muscle Up versions, you pick three movements that get progressively harder as you go along, and for the bar weight, as long as you increase the weight each section.
Scaling Options:
Ring Muscle Ups-> Burpee to Jumping Kipping Pull up or jumping pull ups
Chest2Bar -> Chin above Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows
Bar weight -> as needed
Sit ups -> feet anchored
Joint Strike CrossFit 