Warmup:
2 Rounds: (grab light KB)
200M jog
5 KB Sumo deadlifts
5 KB high pulls
5 Goblet squats
5 KB push press per side
Then…
10 Squat2Stand
10 Iron crosses
Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk
S/S/S:
2-Second Paused Clean (at knee)
4@65%
4@70%
3@75%
+ 1 Jerk at the end of ea set. Sets start every 4 min
%s Based of 14Oct 1RM
Video courtesy of Catalyst Athletics. Third time hitting our clean variation this cycle. Our %s stay the same, but the reps per set go up, so you will be given 4 minutes per set to complete the reps. Again, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds. Do NOT lose tension. Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause. Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean
WOD:
EMOM for 8 min:
Odd: 5 Deadlift @ 65% 1RM
Even: 10 DB Shoulder 2 OH (pick a challenging weight)
Rest 5 Min, then…
AMRAP 8:
7 KB Goblet Squats (70/53)
10 KB Sumo Deadlift High Pull (70/53)
Think of today as a “a tale of two WODs”. WOD one, an 8 min EMOM, is about getting the reps done with perfect form and efficiency. WOD 2, an 8 Min AMRAP, is all about moving as fast and as effectively as possible to get the highest number of reps in those 8 min. In WOD 1, the weight for your DBs should be something you can go 10 reps unbroken with, but attempting to get rep 11 in would be damn near impossible.
Scaling Options:
Bar weight -> 55% of 1RM
KB weight -> 53/35 -> 35/25
Cool Down:
Straddle Stretch – 2 Min
Video courtesy of CompTrain Masters
Joint Strike CrossFit 