*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


4 Rounds for time of:

  • 5 Bar Muscle-Ups
  • 15 DB Thrusters (25/35)
  • 25 Calorie Row/Bike/Ski

*Rest 2 minutes in between each round

Stimulus Goal:

Why Do This Workout? This is a classic type of workout that’s great at improving performance in the sport of CrossFit. It combines gymnastics, lifting, and cardio. All in one workout, you get to improve your strength with moving your own bodyweight, improve your strength with moving other weighted objects, and improve your cardiorespiratory health.  And it’s a full body workout. Build muscle, burn fat, make your heart healthier.  This workout has it all.

Duration and Feel: Between 15 and 20 minutes should be where you finish this workout. It’s not quite anaerobic, it’s not quite aerobic, its the middle area that combines both. It’s going to feel rough but push hard, aim to go unbroken, and hold on because you will get 2 big minutes of rest.

DB Weight: Challenging but you should be able to go unbroken for at least the first 2 rounds.

Specific warm-up focus: Lats, shoulders, and triceps. Do some push ups and kipping pull ups before jumping right into muscle ups.  Do a few air squats before jumping right into thrusters.

Scaling Options: Lighter weight on DBs.  Muscle ups to jumping muscle ups, to muscle up negatives to pull ups and dips.