Grab a light DB or KB
30 Jumping Jacks
10 Spider-Man Lunges
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
3-Position Clean (Floor, Below the Knee, above the knee)
+ 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!!!
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.
Pull ups -> Buddha pull up -> ring row -> table row
Push up -> off bench
Turkish Getup -> no weight