20201215

Warmup:

100 Single Unders

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

3 Burpees

20 Double Unders or 3 attempts

On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

 

 Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of CrossFit Skirmish.  This cycle’s Clean complex sees us performing 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean.  That will equal one rep.  One the final rep of each set, perform one Jerk (either Push or Split).  The focus here is getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean.  Try to maintain your grip through an entire rep.  You can break grip between reps.

 

WOD:

15 Min AMRAP:

10 Burpees

15 Toe2Bar

30 Double Unders

As I always say, when it comes to AMRAPs, don’t sprint.  Today, try to keep a quick, but no sprinting, pace on the burpee and Toe2Bars, then settle into a steady rhythm on the DUs.  Staying steady instead of sprinting on the DUs should make it easier to go unbroken.

 

Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

 

DUs -> 30 Penguin Hops -> 75 SUs -> 75 Bunny Hops

 

Cool Down:

Cobra Pose – 2X 1 Min Hold (take 30 sec break between sets)

 

Calf Stretch – 1 Min per side

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