Warmup:

400M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

8 box step ups

10 Thoracic high Fives

10 Pushup2Downward Dog

3 Burpees

6 box jump/step overs

3 burpee box jump overs

On the 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@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

 

 Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of CrossFit Skirmish.  Second running of our Clean Complex!  As a reminder, this 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.  %s go up this time. Try to maintain your grip through an entire rep.  You can break grip between reps.

WOD:

21-15-9*:

Toe2Bar

Burpee Box Jump Overs (24″/20″)

*400M Run after each round of Burpee Box Jump Overs

 

Speed and efficiency through the T2B and Burpee Box Jump Overs will be key in this one.  Keep a good pace on the run, but sprinting may burn you out.

 

Scaling Options:

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

Box Height -> 20/16 -> as needed

Run -> 500M row

 

Cool Down:

Pigeon Pose on Box – 1 Min per side

 

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.