Pic courtesy of Vector Shock. Today we start our new Strength Cycle!!!
Warmup:
200M Run
10 Box step ups
10 Samson Stretch
10 Squat2Stands
5 Box Jumps
10 Kneeling Lat Stretch
3 Wall Walks
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.
Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk
S/S/S:
Power Clean + Hang Squat Clean
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
Video courtesy of Johnathan Miller. We kick it off with our Clean Complex. For this cycle, our complex will consist of one Power Clean, holding onto the bar and bringing it to the hang position (above the knee) and go into a Hang Squat Clean to equal 1 Rep. The goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean. The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean). In the Hang Squat Clean, i you find yourself still catching the bar high and then riding it down, drop your %s to where you can get to the bottom of the squat FAST!
WOD:
AMRAP 3:
10 Pull Ups
15 Ab Mat Sit Ups
Max Reps – Box Jumps (24/20)
1 Min Rest
AMRAP 3:
10 Toe2Bar
12 Burpees
Max Reps – Box Jumps (24/20)
1 Min Rest
AMRAP 3:
10 HSPUs
15 Jumping Air Squats
Max Reps – Box Jumps (24/20)
Score = Total Box Jumps
Lots of Gymnastics work today. So, for each AMRAP, complete the buy-in (the first two movements), then the remaining time is all Box jumps. The score at the end of the WOD is total Box Jumps.
Scaling Options:
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows
Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups
HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups
Box Height -> 20/16
Joint Strike CrossFit 