EGO CrossFit – WOD
A: Split Stance Romanian Deadlift (3 sets x 6-8 reps/leg @30X1 )
Pull-Up Progressions –
A1. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 10 sec (max reps, no bouncing)
Interval 2 – Kipping Swings on Bar x 5 reps or Kipping Half Pull-Up x 5 reps or Kipping Pull-Up x 220.127.116.11.1 reps (Chin BEHIND the bar, not over the bar please)
*These are single reps. Drop and reset on the floor between reps. Please review the new kipping pull-up tutorial below.
*If you are new to kipping movements, only slightly bend your arms if possible. If that is not yet doable, just simply regrip your hands on the bar (small hop) to build your kipping strength.
A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Chin Hang Hold x 10-20 sec
Interval 2 – Chest-To-Bar Pull-Up Negative x 4 reps @40A0
*Your grip should be one hand’s width wider each direction than you would normally place them for strict pull-ups.
C: 210217 (4 Rounds for calories)
4 Rounds of:
AMRAP x 3 min:
15 Devils press
Max cal Row/Ski Erg or Assault bike
Rest 60 sec