Warmup:

Grab a light DB or KB

30 Jumping Jacks

10 Spider-Man Lunges

10 Bow2Bends

10 Thoracic High Fives

10 Pushup2Downward Dog

2 Turkish Get-Ups per side (see video below, courtesy of CrossFit HQ)

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull ups or ring rows

Barbell Warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, low hang (below knee) power clean, high hang squat clean, low hang squat clean, squat clean from mid shin, press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@65%,

3@70%,

2@75%

+ 1 Jerk at the end of ea set.

%s Based off 12Aug 1RM

 Sets start every 3 min

Video courtesy of Catalyst Athletics. Our second run of our Clean Complex this cycle.  As we’ve discussed before, this cycle we get even more practice getting under the bar FAST!!!

WOD:

Every 2 Min for 14 Min:

5 Pull Ups

10 Push Ups

2 Alternating Turkish Get Ups*

 

*Can be DB or KB. Pick weight you can control

The pushups and pull ups are just to prime the body so you are ready to keep core balance throughout the Turkish Get ups.  With the two minutes per set, you should have enough time to get through them without rushing too fast on the get ups.

Scaling Options:

Pull ups -> Buddha pull up -> ring row -> table row

Push up -> off bench

Turkish Getup -> no weight

Cool Down:

T-Spine Roll out – 2 Min

 

Spider-Man Lunge hold – 1 Min per side