Warmup:
Bear crawl 25’
Reverse bear crawl 25’
10 Cobra to down dog
10 Shoulder taps in plank
10 light KB deadlifts
5 Russian Swings
10 Thread the needle
10 Alt V-Ups
On Rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
S/S/S:
EMOM 8:
Odd Min – :45 Dead hang on Pull Up Bar or 5 Jumping Pull Ups w/Slow Negative
Even Min – :45 Max Air Squats
Video courtesy of Movement Link.
What we’re looking to do with the slow negative is wake up the back and biceps prior to doing the pull ups in today’s WOD.
WOD:
Partner WOD
AMRAP 15:
Partner 1…Complete 1 Round of..
5 Pull Ups
10 Russian KB Swings (70/55)
15 Ab Mat Sit-ups
Partner 2…Perform
Max Wall Balls (20/14)
Switch after full rounds.
Score = total number of Wall Balls.
Video courtesy of CrossFit Federal Hill.
Way this one will work: Partner 1 Completes a full round while Partner 2 performs max reps of Wall Balls (10’/9′ Target). Once P1 finishes the round, partners switch positions and repeat. Continue this rotation until 15 Min is over. That all said, the Wall Balls are your scoring point today, so look to NOT hit a fatigue wall. How to avoid it when it’s your turn to crank out reps? Make smart breaks. If you feel the fatigue start to kick in, drop the ball, take one or two big breaths, then get back at it. It’s max reps, not max unbroken reps.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
KB weight -> 55/35 -> as needed
Ab-mat Sit Ups -> Feet anchored (ELITE: GHD Sit Ups)
Joint Strike CrossFit 