EGO CrossFit – WOD

View Public Whiteboard

Strength

A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s)

Immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps/leg @10X0 without weight

Rest 90 sec between legs.

Gymnastics

Chest-To-Bar Pull-Up Progressions –

A1. EMOM, for 6 min (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Ups Scaled x 10 reps @20X1
Interval 2 – Chest-To-Bar Diagonal Hold x 10-20 sec

A2.
Option 1
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 6-10 reps
Interval 2 – Kipping Half Pull-Up x 4-6 reps
Interval 3 – Kipping Half Toes-To-Bar x 4-6 reps
*Create as much speed as possible in the legs during the forward swing. This is what should happen during your kipping or butterfly chest-to-bar.

Option 2
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Lat Insertion Pull-Up x 12 reps
Interval 2 – Pull-Up Pulses x 10 reps
Interval 3 – Kipping Half Toes-To-Bar x 8 reps
*Create as much speed as possible in the legs during the forward swing. This is what should happen during your kipping or butterfly chest-to-bar.

Metcon

C: 210210 (Time)

5 Rounds for time:

30 Double-unders

20 Alt. DB Power Snatches

10 Burpees over DB

TC = 15 min