Warmup:

15 Cal Row

Twisting Lunge 30’

Inchworm 30’

Side lunge 30’

Reverse Lunge 30’

On Rig:

5 Scap Pull Ups

5 Kip Swings

5 Kipping knee Raise

5 Toe2Bar

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, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk     

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 17Sep2020

Video courtesy of Lift Lab.  Third time with our 3-Position Power Clean complex. As a reminder, the Power Cleans will be performed in a complex consisting of a rep from above the knee, below the knee, and from the ground.  This equals 1 rep of the complex.   The goal is to hold onto the bar during one complex rep, and finish with one Jerk (Push or Split) before putting the bar down.  The %s stay the same as last time, but reps go up, so each set goes up to 4 minutes.  With these being Power Cleans, make sure you get a VIOLENT hip extension along with a HIGH pull before you pull yourself under the bar.

WOD:

For Time:

160/130 Cal Row

*Every Minute on the Minute – 5 Toes2Bar

Start w/5 Toes2Bar

 

If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Video courtesy of CrossFit HQ.

Today, having a powerful stroke in the row will be key.  Don’t jump on the tower and just move back and forth super-fast.  Really drive with your legs and then pull hard on the handle when you go back.  Take a good second or two coming back in so you are able to really drive into the stroke!

 

 

Scaling Options:

If doing SDHP -> 75/55 -> as needed

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar

Elite Option – Assault Bike or Ski Erg – same Cals

 

Cool Down:

Cobra pose – 2 Min

 

Iron Cross – 1 Min per side