15 Cal Row
Twisting Lunge 30’
Side lunge 30’
Reverse Lunge 30’
5 Scap Pull Ups
5 Kip Swings
5 Kipping knee Raise
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
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
+ 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.
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!
If doing SDHP -> 75/55 -> as needed
Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar
Elite Option – Assault Bike or Ski Erg – same Cals
Cobra pose – 2 Min
Iron Cross – 1 Min per side