Warmup:

200M Jog

10 Spider-Man Lunge

10 Side lunges

10 Kickers per leg

10 Pushup2Downward Dog

Kneeling wrist Stretch -2X30 sec

Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows

Barbell Warmup: Grab an empty bar and use clean grip.  Perform 5 reps of: Back Squat, Elbow Rotation, Front Squat, Deadlift

 

S/S/S:

Front Squat:

15 Min to Build to a Heavy set of 3

In between sets – 1 Min Dead hang from pull up bar, or supine hold on rings or a table

Video courtesy of Mobility WOD.  For those with Front Rack issues, please check this out.  Looking to get nice and heavy in some Front Squats.  Want to see your clean get better?  Do heavy Front Squats!!!

WOD:

21-15-9:

Front Squats (155/105)

Chest to Bar Pull-Ups

Deadlifts (155/105)

Bar comes from the floor for the Front Squats, so feel free to Squat Clean into the first rep coming off the floor.

 

Scaling Options:

Bar weight -> 135/95 -> 115/80 -> as needed

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Saddle Pose – 2 Min

Video courtesy of CrossFit Greenville.  Demo of the Saddle Pose.  If you have the mobility to do this without a med ball, God bless you.  For the rest of us, the med ball will help.