Main – CrossFit
Main WOD
M-1: Pull up complex
3 weighted pull ups 45/25
5 strict pull up
7 kipping pull up
Each set must be unbroken to count
10 sets for time
Competition WOD
C-1: Pull up complex
3 weighted pull ups 45/25
5 strict pull up
7 kipping pull up
Each set must be unbroken to count
10 sets for time
SWOD
A: Clean position DB Box Jumps (8 x 2)
Similar to deadlift position box jumps except with more upright posture. Start with dumbbells rested at height that the bar would be set at.
*45 sec rest
**Height above what you can land fully extended on.
B: Box Squat Box Jumps (Above parallel) (8 x 2)
Squat to a box in a squat above parallel, then jump on top of another box, building speed out of the bottom as fast as possible.
*45 sec rest
**Box height of the box you jump to should be above what you can land on fully extended.
***Box that you sit on should be below parallel.
C: Front and Rear Foot Elevated Split Squat (4 x 16 (Total))
Split squat where the rear foot and front foot are both elevated.
D: Glute-Ham Raises (4 x Maintainable Reps)
Sub hip extension if full raise isn’t doable yet.