Warmup:
10 Kickers per side
10 Bow to Bends
10 Spider-man Lunge
10 Cobra to Downward Dog
10 Iron Cross
10 Scorpion
10 Bent Over Huggers
10 Over & Backs
Barbell/DB/KB warmup: Grab either empty bar or a pair of light KB/DBs and perform 3 reps of: Dip/shug, dip/shrug/high pull, high hang muscle clean, high hang power clean, front squat, press, push press
WOD:
EMOM for 24 Min:
Min 1 – 6 Hang Power Cleans
Min 2 – 6 Front Squats
Min 3 – 6 Push Press
Min 1-6, use same weight (aim for 95/65 start weight)
Min 7-12, use heavier weight
Min 13-18, use heavier weight
Min 19-24, use heavier weight
The weight jumps today will be totally up to you. Go by feel. If your body is feeling good and you want to make big jumps when you go up in weight, do it! If things a re a bit sore, make the jumps smaller, but focus on good quality reps no matter what. If you are limited to the amount of weight you have available, you can stick with the same weight throughout, just up your reps to 10. If by the halfway point, 10 reps feel too easy, increase the reps by 2 every round.
Scaling Options:
Bar weight -> 75/55 -> as needed
If no barbell, do with DBs
If limited on weights and can only do one weight -> stay same weight all rounds, up reps to 10
Cool Down:
Thread the needle hold – 1 min per side
Saddle Pose- 2 Min
Video courtesy of Signum CrossFit. Quick Demo of the Saddle Pose.