Warmup:
10 Kickers per leg
10 Bow2Bends
10 Cherry Pickers
10 Alt Toe Touch
5 Cobra to Hip Snap*
10 Huggers
10 Over & Backs
Pull up warm up: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 5 pull ups, 3 burpee to kipping pull up**
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean
Video courtesy of Invictus Fitness. Demo for the cobra to Hip Snap. I wonder what movement the WOD will have today….
Video courtesy of Train FTW. Demo for the Burpee to Kipping Pull up
S/S/S:
Every 2 Min for 14 Min:
2 Hang Power Cleans
Increase weight ea set
Video courtesy of CrossFit HQ. Today we’ll take the first part of class to work some hang power cleans. You’ll get two reps every set, with the goal of climbing in weight each set for a total of 7 sets. Focus on a violent hip extension to get the bar to move FAST, and then a good catch position, with elbows high.
WOD:
3 Rounds:
35 KB Swings (53/35)
25 Ab Mat Sit Ups
15 Burpee Kipping Pull Ups
18 Min Time Cap
| Some grip killing work with core work tossed between. Keep a fast pace throughout! As shown in the warmup, with the burpee to kipping pull up, once your hands are on the bar, go into a kip. Otherwise, you are hitting the scaled version, and doing a jumping pull up. |
Scaling Options:
KB weight -> 35/25 -> as needed
Ab Mat Sit Up -> Feet Anchored
Burpee Kipping Pull Ups -> Burpee to Jumping Pull Up
Video courtesy of State of Fitness. Demo of the Burpee to Jumping Pull Up
Cool Down:
Barbell Forearm roll out – 1 Min per side
Video courtesy of 3rd Element Fitness
