“Ninja Warrior”

CrossFit Southie Showdown WOD

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  • AMRAP in 4 minutes
  • 3 Rounds of:
  • 10 Chest-to-Bar Pull-Ups
  • 5 Front Squats (155/105 lb)
  • Then in the remaining time, AMRAP:
  • 5 Bar Muscle-Ups
  • 5 Front Squats (155/105 lb)

Movement Standards

Front Squat: Hip crease must pass below the knee at the bottom of every rep. Athletes must stand to full extension with hips fully open at the top before descending into the next rep. A squat clean for the first rep is acceptable. Barbells must stay in your lane at all times. If a barbell is dropped and bounces or rolls out of your lane, it will result in a 3 burpee lateral jump penalty on the spot.

Bar Muscle Up: The rep begins with straight arms at the bottom. At the top, full lock out is required with elbows fully extended. Fade away bar muscle ups where the athlete does not meet lockout at the top over the pull-up bar before falling into the next rep will not be counted. Absolutely no glide kips will be allowed: hips, knees, and/or feet must not pass higher than the pull-up bar at any point.

Chest to Bar Pull Up: The rep begins with straight arms at the bottom and ends with the chest making clear contact with the bar below the collar bone. Any type of kip is allowed.

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"Ninja Warrior" was a WOD programmed by CrossFit Southie @crossfitsouthie (Boston, MA, USA) in Boston for their 2017 Southie Showdown. It was posted on their site on October 12, 2017.
Movements : Front Squat, Pull-Up
Equipment : Barbell, Pull-Up Bar
Category : Qualifiers