Warm Up
Crossover Symmetry Shoulder Activation
For continuous 8 minutes repeat:
-3 Pullups
-6 Box Step Ups
-9 Jumping Jacks
WOD
-30 Dumbbell Front Rack Step Ups
-10 Burpee Pull Ups
-30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right DB up at Shoulder, Left DB farmer carry)
-10 Burpee Pull Ups
-30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left DB up at Shoulder, Right DB farmer carry)
-10 Burpee Pull Ups
-30 Dumbbell Farmer Carry Step Ups
* Choose your own DB weight
Goal: 12-18 Minutes
This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.
You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it’s alternating legs so it ends up being 15 per leg.
Height for step up should be 20-24″ for Men and 20” for Women. Choose a height that allows you to keep your chest up so you don’t tilt forward when transitioning on and off the box. So definitely go lower if you need to.
Make sure you put your WHOLE foot on your box. Don’t allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.
For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, or kipping pull up.
You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring rows.