Warmup:
50 Single Unders
25 SUs on L-leg
25 SUs on R-leg
30 Alternating Single Unders
30 Dubs or 3 attempts
10 Bow to Bends
10 Squat to Stands
Barbel warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls
S/S/S:
Clean Pull
5X5
Increase weight ea set
Video and description courtesy of Catalyst Athletics. This cycle’s pull movement will be the Clean Pull. The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. Execution is: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.
WOD:
3 Rounds:
50 Double Unders
25/18 Cal Row
12 Power Cleans (135/95)
By the time you get to the bar each round, your hamstrings will probably be a bit tight. Shake out the legs as you are walking over to your bar.
Scaling Options:
DUs -> 50 Penguin Hops -> 100 SUs -> 100 Bunny Hops
Bar weight -> 115/80 -> 95/65 -> as needed
Joint Strike CrossFit 