Dynamic Warm-Up – Mobility Prepare  for…

A: Skill- Kipping Pull-ups.
Emphasis here is control and engaging the right muscle group- lats (not biceps) and shoulders. Keeping feet together in hollow/arch position. Even veteran CrossFitters can benefit cleaning up their form. Demo and have athletes flow through this:

1- https://www.youtube.com/watch?time_continue=10&v=N49xkPKJu9U
2- https://www.youtube.com/watch?time_continue=11&v=I6QWxMc2wxs
3- https://www.youtube.com/watch?time_continue=9&v=cBhc5pKpgVw

4- 2 Rounds: 5 Beat swings, then 2 beat swings into pull-up back into 2 beat swings. All the while engaging shoulders and keeping feet together. Think of a pendulum swinging.

Test: 1:00 Max Kipping Pull-ups
Scaling options for this test: Max beat swings or jumping pullups with 3 sec eccentric drop

Primer:
2 rds.
5 Deadlifts- 1st rd empty barbell, 2nd rd-bodyweight
3 Pull-ups
3 Dips

B: WOD
5 Smooth rounds for quality of:
15x Deadlift @ 1 ½ bodyweight
Max reps pull-ups- Strict
Max reps dips- Strict
Rest 2:00 after each round

Score= Last set results of BW deadlift, pullups and dips.
Scaling- Max Banded Strict Pull-ups, Max jumping to eccentric pull-ups. (Full ROM)

Have athletes treat this as a skill and strength day. The DL is light enough to perfect form. Emphasize that pullups and dips should take as much attention as a 1RM Back Squat day.

Team Cool down 70-100 Wall Ball situp passes 14-6# every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

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