Pre-18.2 Pump

Pre-18.2 Pump

1. Warmup

2. Gymnastics Skills: Pull Ups

0 Strict => Strengthen soft tissue involved in pullups through banded pullups, ring rows, banded face pulls, self assisted pullups, barbell curls, and bar hangs.

1 Strict Pullup => Continue strengthening soft tissue and develop capacity through EMOMs and Tabata.

5 Strict Pullups Unbroken => Develop stamina for higher rep pull-up sets. Continue with strength development. Develop proficiency in kipping.

10 Strict/20 Kipping => Build butterfly pull-up capacity

30 Butterfly => congratulations, do more butterfly!

3. WOD

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.

Masters

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 105 lb. (Scaled=75)
Women: 75 lb. (Scaled=55)

Teens
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Boys: 105 lb. (Scaled=75)
Girls: 75 lb. (Scaled=55)

4. Cooldown/Mobility

Shoulder Mobility

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