Warmup:
7 Min AMRAP:
100M jog
8 Box step-ups/jumps
5 Pushup2Downward Dog
Then…
10 Air Squats
Pigeon Pose on box x30 sec per side
10 Huggers
Barbell warmup: With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Front Squat, RDL. Then, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-shin. If you don’t have a bar, use light DBs.
WOD:
AMRAP 4:
200M Run Buy-in, then…
15 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
200M Run Buy-in, then…
15 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
200M Run Buy-in, then…
15 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
3 Mini AMRAPs with 4 min break between for today. Remember, the run is a buy-in on each AMRAP. Once you do it at the beginning, the remaining time is power cleans and burpee box jumps. As you notice, the weight on PCs decreases every time. That means, you should finish with higher reps each AMRAP. |
Scaling Options:
Run -> 250M Row-> 1 Min or cardio
Bar weight -> as needed, but make sure there are 3 weight drops in the WOD
Box height -> 20/16 -> as needed
Cool Down:
Pigeon Pose on box – 2 Min per leg
Box Shoulder Stretch – 2 Min
Video courtesy of CrossFit NMEsquite. Demo of the Box Shoulder Stretch