Workout 7.17.17

Nickname: Keep on living that teenage dream

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds C9C Warm-up

Buy In

Pull-up progressions and skill work. Find your scaled version here!

EMOM

1-Superman–>Banana (hold for several seconds then switch position… try not to rest)

2-dead hang->kip–>dead hang–>kip (if you can stop the kip in a dead hang, you’re on your way to an efficient kip)

3-10 Kipping pull-ups/pull-up attempts

4-10 Butterfly pull-ups/pull-up attempts

WOD

Metcon (2 Rounds for time)

For Time

Run 400m

40 Pull-ups

40 Squats

Write down time. At 9 Mins complete another round. Score sum of both times.
Stimulus: 3-6 Mins for each round. Short, full tilt intensity. should break no more than 1-2 times per movement. Cut reps if needed.

Scaled:

Option 1- 25 Pull-ups

Option 2- 30 Jumping pull-ups, 30

Cashout

“How George Washington rows across the Delaware”

750m Partner “curl” row

*break up distance any way you’d like

*feet must be on ground

*must CURL the rower

*talk trash on other teams

*yell patriotic stuff

*fastest time is the most American team

Feature Video

Hear From Cloud 9 Members