Warmup:
10 Cal Assault Bike or Rower
Quad Stretch 30’
Walking Kicks 30’
Duck Walk 30’
Inchworm 30’
Side Lunge 30’ and back
10 Over and Backs
10 Huggers
2X5 empty bar high bar back squat
S/S/S:
High Bar Back Squat
5X5
Increase weight ea set
Video courtesy of Troy CrossFit. Our Squat the cycle will be the High Bar Back Squat. The benefits here include a better upright torso position, which will help you receive position in both the clean and snatch. Follow the setup in this video for proper position.
WOD:
15 Min AMRAP:
10 Cal Assault Bike
20 Cal Row
10 Cal Ski Erg
With this being an AMRAP, don’t try to hit sprint speed on these movements. Rather, keep pace where you can keep moving the entire 15 Minutes.
Scaling Options:
If no Ski Erg – 20 Barbell roll outs per round
If no rower – 20 Sumo Deadlift Hi Pulls (95/65)
If no Assault Bike – 50 Double Unders/100 Single Unders
Joint Strike CrossFit 