Warmup:
200M jog
Walking Lunges 30’
Walking Kicks 30’
Side Lunge 30’
Inchworm 30’
Bear crawl 30’
Crab Walk 30’
5 Toe2Rope – see video below, courtesy of Ben Burgeron
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, squat clean from mid shin, press, push press, push jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
3@60%
3@65%
2@70%
Sets start every 3 min
Video courtesy of The Strength Agenda. Our new Strength Cycle begins with a new Clean Complex for this cycle. This cycle, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power). Last cycle we worked on dropping under the bar with the intro of the hang squat clean. This cycle we continue that progression by adding another drop under the bar with the squat clean from the ground. Again, the concept we are going for is, with the distance the bar has to move in a squat clean being shorter than a power clean, we should see an increase in weight faster. The big piece is learning to drop under the bar FAST, and having control at the catch. Get after it!
WOD:
AMRAP 18:
30 Hand Release Push-Ups
20 Toe2Bar
10 Box Jumps (24”/20”)
2 Rope Climbs
Video courtesy of Jason Khalipa. A fun little gymnastics WOD to finish off your Monday. To save your arms in the rope climbs, Get the feet up as high as possible on the rope, pinch it between the feet to support your body weight and then walk the hands up as high as you can. Repeat this until you hit the top of the rope.
Scaling Options:
T2B -> Kipping Knee Raises -> V-Ups
Box Height -> 20/16 -> as needed
Rope Climb -> 5 towel pull ups per climb -> 5 Strict pull ups per climb -> 15 Ring rows per climb
Cool Down:
Barbell Forearm roll out – 1 Min per arm
Video courtesy of 3rd Element Fintess
Joint Strike CrossFit 