Warmup:

30 Jumping Jacks

10 Squat2Stands

10 Thoracic High Fives

10 Alt Toe Touch

10 Cobra to Downward Dog

10 Huggers

10 Over & Backs

On Rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Kipping Knee Raise, Toe2Bar.

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, thruster, push jerk.  Put bar down, shake out arms, pick bar up in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin

 

Pic courtesy of Facebook.  This may be how you guys may look mid-WOD today….

WOD:

AMRAP 6:

4 CJ @155/105

4 Pull Ups

8 CJ @155/105

8 Pull Ups

…etc… Add 4 reps ea. round

-3 Min Rest-

AMRAP 6:

3 Power Snatch @115/80

3 Burpee Over Bar

6 Power Snatch @115/80

6 Burpee Over Bar

…etc… Add 3 reps ea. round

-3 Min Rest-

AMRAP 6:

2 Thrusters @95/65

2 TTB

4 Thrusters @95/65

4 TTB

…etc… Add 2 reps ea. round

Three separate ascending ladder AMRAPs, each with their own mix of movements.  Notice the rep schemes differ on each, so don’t go up by the wrong number!  The weights should be something you could do a good 6-8 reps unbroken if you were fresh.

 

Scaling Options:

Bar weight -> as needed, just drop weight for each different AMRAP

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

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

 

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

 

Thread the needle hold – 1 Min per side