Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
-30 Kipping Pull Up
-30 Box Jump
-30 Alternating Barbell Front Rack Lunge
-20 Kipping Pull Up
-20 Box Jump
-20 Alternating Barbell Front Rack Lunge
-10 Kipping Pull Up
-10 Box Jump
-10 Alternating Barbell Front Rack Lunge
Strict Pull Up Option: 15-23 | 10-15 | 5-7 Reps
Suggestions
Men: 20-24″ Box | 95# barbell Women: 16-20″ | 65# barbell
Goal: 9-15 Minutes
Coaches Notes
Please be mindful of performing a thorough Kipping Pull Up warm up. Spend enough time fully waking up the muscles around your shoulders, your back and arms. Also, practice snappy hips to help progressively elevate your body upwards during each kip.
If you are currently developing your Pull Up strength, break these up into smaller sets that you can repeat with minimal rest. If you feel really fatigued after the first part, customize your Pull Up movement for the next parts. An Inverted Row, or Bent Over row are great options for further strengthening your pull as well as keeping your intensity up to finish this good effort. Depending on your progress and experience with Pull Up endurance, aim to keep sets of 5-10 reps to 30-45 Seconds.
Maintain a steady pace with your Box Jumps that just keeps you moving. Use a powerful hip extension to land on top of the box with knees slightly bent. Do this to avoid landing in a squat. It doesn’t need to be a blazing fast pace, but by keeping your movement smooth, your reps will fly by. Shoot for sets of 10 in under 45 Seconds, or customize your box height to accomplish this.
Provide your bar with a solid front rack position by keeping the elbows high and hands relaxed as you alternate through your Lunges. Make it your goal to touch your back knee to the floor, keep your core bracing throughout, and make sure you stand all the way up between reps. Sets of 10 should take 30-40 seconds.