200M jog

30’ Spider-man Lunge

30’ Inchworm

30’ Side lunge

30’ Crab walk

10 Twisting Push ups

Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Jumping Pull Ups with slow negative, Strict Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk


3-Position Clean (Floor, Below the Knee, above the knee)




+ 1 Jerk at the end of ea set.

Sets start every 3 min


%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Second time this cycle, doing the 3-Position Clean complex.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s go up, so utilize the Hook Grip to keep from dropping the bar.


“Strict Nicole”


400 Meter Run

Max Strict Pull-ups

Today is a “strict” version of a classic CrossFit Benchmark, “Nicole”.  The way it works, after your first 400M run, you do as many unbroken Strict Pullups as possible.  As soon as you have to come off the bar, you go into another 400M run.  This order will continue for the whole 20 min.  Score will be total strict pull ups.


Scaling Options:

Run -> 500M row -> 100 Double unders -> 2Min of cardio

Strict Pull Ups -> Buddha Pull Ups -> Table Rows



Cool Down:

Kneeling lat stretch – 1 Min per side


Saddle Pose – 2 Min   

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