Warm Up:
“Blind Rowing”*
Barbell w/u**
| * Do first round of Rowing as normal (try to row exactly 100M, any m above or below = number of burpees). For the next 4 rounds, row with monitor turned up to the ceiling so you can’t see the numbers. Got to go off of feel. Suggestion, count your row strokes on the first round, then adjust for the next 4 rounds (if you rowed over 100, take a stroke off, if you rowed under, add a stroke)
** With an empty barbell, do 3 reps of dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, clean pulls from the shin |
S/S/S:
Clean Pulls
5X1 As Heavy As Possible
**Clean Pull example. Video courtesy of Catalyst Athletics**
WOD:
Every 4 min for 16 Min, complete:
9 Ring Dips
9 Power Cleans (155/110)
Run 200m
The two WODs will be scored separately in Beyond the White Board
Scaling:
Ring dip->stationary dip->dip off bench
PC ->as needed
Run->250M row
Post results to Beyond the Whiteboard. If you do not have an account yet, send us an email to get started.
Joint Strike CrossFit 