Skill

Two rounds of tabata alternating between

Double Unders
Chest to bar pull-ups

The tabata interval is eight rounds of twenty seconds of work and ten seconds of rest.  Today’s skill work will be a total of sixteen rounds alternating between two movements.  If you are new to double unders use this opportunity to practice the skill by attempting a few reps in every work period.  On the even rounds work on one to two sets of kipping chest to bar pull-ups.  The chest to bar pull-up means your chest will make contact with the pull-up bar below the clavicle for every rep.  Scale the movement to chin-over-bar pull-ups with or without a band or kipping swings if you are not able to do chest to bar pull-ups.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Sumo deadlift high pull 95/65 lb

Workout notes

This workout features one of our foundational CrossFit movements, the sumo deadlift high pull.  The best strategy for the sumo deadlift high pull is to aggressively generate vertical drive with the hips rather than performing upright rows with only the arms. The benchmark load is on the lighter side because the movement is very difficult and the rep count starts on the higher end so be conservative with your loading!