A. Pull-up technique and strength:
- 2 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping pull-ups in a workout, you need to have about 10 strict pull-ups first. Build that shoulder strength first!
- EMOM for 10 rounds – 2-4 strict pull-ups OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. Add a rep or two from Sept 13th numbers if possible.
B. “DT” – This is a classic CrossFit workout that has been featured in various forms at the CrossFit Games and Regionals over the years.
5 rounds for time of:
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105).
Obviously this will be a very challenging weight (if not impossible) for many of you, so consider scaling to about 65% of your push jerk. There will be a 15 minute time cap.
C. Accumulate a total of 3 minutes in the single-arm plank. Switch arms and rest as needed.