This benchmark is our first mixed modal test of the week! We will run, swing and pull up. This includes a mono structural piece, a weightlifting piece and a gymnastics move. No matter what your weakness of the 3 is, you’ll need to face it today. Historically this is a big emphasis on running for CrossFit athletes that have been at it for a while and have learned the kipping pull up and are strong enough to hang onto the KB for unbroken rounds, so…how willing are you to run FAST?!
400m Run
________
10 Walking lunge + overhead reach
10 Kipping swing
10 Scorpion stretch (5 each)
5 inch worm
2 rounds
Every 2:00 x 5 sets
Execute 3 weighted pull ups (strict)
Or scale to eccentric pull ups with a 4 second lower! If you don’t have strict pull ups you can then kip up or jump up using your legs.
RXconditioning
400m run
21 KB swings (53/35lb.)
12 pull ups
3 rounds for time
Intermediate:
400m run
21 KB swings (35/20lb.)
12 banded pull ups
3 rounds for time
Baseline:
200m run
15 KB swings (15/10lb.)
10 ring rows
3 rounds for time
3×10 Turkish get ups (5 each arm)
