SHRED CrossFit WOD 11.10.20 – ‘Summoned’

Every 1 min for 9 mins, alternating between:

5 Strict Pull-ups

3 L Arm Turkish Get-ups, 53/35 lbs

3 R Arm Turkish Get-ups, 53/35 lb

Use this as the warmup
PULLUP
Athletes may scale up to a weighted pullup, if desired. Ex., weight vest, DB between feet, etc…
** No bands **
Scale to x3 negatives (use box to start with chin above the bar) or x5 tempo ring rows
3 sec down
0 pause
3 sec up
2 sec pause at top with thumbs touching chest

TGU
Scale using lighter DB/KB or simply perform step back overhead lunges x5 reps slow and controlled with arm reach to floor

For time:

Run, 400 m

— then —

3 rounds of:

10 Pull-ups

30 Double Unders

— then —

Run, 400 m

MODIFICATIONS
400 METER RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner

PULL-UPS
We want to complete this station with 1 break maximum
Adjust the reps or variation to finish the pull-ups in 1-2 quick sets

12 PULL-UPS
Reduce Reps
Banded Pull-ups
Ring Rows
12 Dumbbell Rows From Plank Position (12 Each Side)
12 Barbell Bent Over Rows
24 Single Dumbbell Bent Over Rows (12 Each)

DOUBLE UNDERS
Let’s choose a rep number or variation that allows us to clear this station in no more than 1 break

30 DOUBLE UNDERS
Reduce Reps
Single Unders x30 (same)
45sec practice
30 Double Taps
30 Line Hops