Warmup:
10 Box Step Ups
10 Cossack Squats
10 Cobra to Down Dog
5 Cobra to Hip Snap
5 Tuck Jumps
10 Kneeling Lat Stretch
10 Ring Rows
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
S/S/S:
EMOM for 8 Min:
Odd Min – 3 Box Step or Jump Overs + 3 Burpee Broad Jumps
Even Min – 3 Beat Swings + 3 Kip Swings + 3 Kipping Pull Ups (or butterfly pull ups)
We’ll take the first 8 minutes prepping for the movements we’ll see in the WOD. This is a good time to get used to the difference between a beat swing and a kip swing. With the beat swing, think of it as a way to open up the shoulders. You are going from a hollow position to an arch position, that’s all. No need to swing the legs around. On the Kip swing, as you go in to the arch, you also push down on the bar to begin to lift your body towards the bar. My goal in a kip is I use the hip closing motion + push down on the bar that my eyes are almost even with the pull-up bar before I do any motion with my arms to pull up towards my goal of either chin above the bar (regular pull up) or making contact with anywhere below my sternum (chest2bar). See the difference in these two videos (courtesy of SHAKA CrossFit and Vantage Movement, respectively).
WOD:
Every 4 Min for 24 Min, complete:
12 Pull Ups
9 Box Jump Overs (24”/20”)
6 Burpee to Bar (6” outside of reach)
Score each round individually
Time cap per round – 3:00
Video courtesy of Performance 360.
On the Burpee to Bar, when coming out of the burpee, try to land your feet so they are right under the bar you are jumping to reach, that way instead of cranking your neck to see your target, you can keep a neutral head and just trust as you jump and extend your arms, the bar will be there.
Scaling Options:
Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Box height -> 20/16 -> as needed
Burpee to bar -> Burpee -> Up/Downs
Cool Down:
Pigeon Pose on box – 1 Min per side
Kneeling Shoulder Stretch on Box – 2 min
