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

 

Cobra Pose – 2X 1 Min (take 20 sec breaks between minutes)