Squats + Pull-ups/DU

Jun 18, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Jump Rope Practice

15 GHD Hip Extensions

10 Wipers

10 Scorpions

20 Banded Face Pulls

0:30 Perfect Lunge / side

25 ft. Duck Walk

1:00 Wall Sit

10 Back Squats (empty barbell)

Strength

Back Squat

Build to a heavy single in 15 minutes then 3×3 @ 85+% of single to be done together every 2 minutes.

Metcon

Metcon (Time)

20 Pull-ups

35 Double Unders

15 Chest-to-bar Pull-ups

35 Double Unders

10 Bar Muscle-ups

35 Double Unders
Scale so that you have an increasing gradient in difficulty for each pulling movement (e.g. Band Pull-up –> Kipping Pull-up –> Strict Pull-ups).

Scale Double Unders to an amount to be done in 45 seconds or less or 70 single unders.