Warmup:
50 Single Unders
25 L-Leg SUs
25 R-Leg SUs
25 Double Unders or 5 attempts
10 Squat2Stands
10 Thoracic High Fives
10 Twisting Lunges
10 Bow2Bends
Barbell Warmup: Grab an empty bar, perform 5 reps of: Good mornings, Back Squat, Back Rack Lunges (3 per leg), Put bar behind the neck and widen hands to Snatch Grip. Perform 5 reps of: BTN Push Press, OHS. Put bar down and shake out arms. Pick bar back up and perform Burgener Warmup
Burgener Warmup (Videos courtesy of CrossFit Weightlifting Seminar Staff) – Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position
S/S/S:
Back Rack Lunges
In 20 Min, complete
4 Sets of 8 reps per leg
Climb in Weight
In between sets – 1 Min Handstand Hold
Video courtesy of Train FTW. For the Back-Rack Lunges, feel free to step either forward or back. The backwards step (as shown in the video) helps keep the knee from going over the front foot. Keep your chest up throughout the movement.
WOD:
15 Min AMRAP:
60 Double Unders
10 Power Snatch (115/80)
6 Overhead Squats (115/80)
| In each round, once you get your 10 Power Snatch, keep the bar overhead to begin your Overhead Squats |
Scaling Options:
Double Unders -> 40 Penguin hops -> 80 Single Unders
Bar weight -> 95/65 -> as needed
Cool Down:
Puppy Dog Pose using a chair – 1 Min
Video courtesy of Vintage CrossFIt
