Warmup:
Jog 30’ and back x3
High knees 30’
Butt kickers 30’
Backwards lunge 30’
Side lunge 30’
Inchworm 30’
Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug, high elbows, high hang power clean, hang power clean
WOD:
5 Rounds:
20 Hang Power Cleans (115/80)
400M Run
20 Alt Barbell Back Rack Reverse Lunges (115/80) 10 per leg
Video courtesy of Kristi Eramo. Some good tips on good hang power clean proficiency. For the Hang Power Cleans today you can do either High-Hang (pockets) or anywhere above the knee. Just make sure when you pick the bar up off the ground before the first rep, stand all the way up before going into the hang position.
Video courtesy of Train FTW. Good demo for the back-rack reverse lunge. Time for a nice, long grinder of a WOD! Keep a good pace on the run, but don’t aim to sprint.
Scaling Options:
Bar weight -> 95/65 -> As needed
Run -> 500M Row per round
Cool Down:
Forearm rollout with barbell – 1 Min per side
Video courtesy of 3rd Element Fitness
Joint Strike CrossFit 