What Do You Get When You Cross a Burpee With a Pull-up?

My lats are a bit sore from the C2B pull-ups earlier in the week and all of the upper body work we did yesterday. Went in for the 9am class this morning.

Warm-up

3 Rounds

  • 30s PVC Pass-thrus
  • 30s PVC OHS

Strength

5×3 OHS

I missed out of the 5×5 last week because I was resting for the competition. It’s been awhile since I’ve done any overhead squatting, so I was excited for this. I warmed up with a set of 5 using just the 45# bar and then my working sets were at 85#, 95#, 105#, 125#, and 135#. That last set was pretty shaky, but I managed. I set my 1RM at 145# about a month ago, so it felt good to get in 3 reps at 135#.

WOD

100 Burpee Pull-ups (aka GI Jane)

This is harder than it looks. Not quite as cardio taxing as doing 100 straight burpees, but the jumping adds another dimension. The bar was at a height where I could grab on to it flat-footed. I’ve seen videos where they recommend using a bar that is 1 foot above your reach. We don’t have anything like that and that doesn’t sound like fun either. I finished in 9:50.

Finisher

5 Sets

  • 10 Quarter Get-ups (each side)
  • 90s Rest

I started off with the 44# KB in the first set, but barely got in all 10 reps on my left arm, so I dropped down to a 39# KB for the last 4 sets. I also knocked out 5 close grip dead hang chin-ups to work on some strength.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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