Warmup:
200M jog
10 Squat2Stands
5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist
10 lateral hops over line
10 ankle rotations per leg
10 PVC pass Thrus
10 PVC around-the-worlds
10 PVC OHS
Burgener warm up – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff.
S/S/S:
2-Second Paused Snatch (at knee)
4@65%
4@70%
3@75%
Sets start every 4 min
Video courtesy of Catalyst Athletics. Third run at our Snatch variation for this cycle. As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch. Keep tension while in the pause. Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s stay the same, but reps jump up, so time per round goes up to 4 Min.
WOD:
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run
Video courtesy of CrossFit Inguz. Some good strategies on the box jump overs. Lots of short-distance runs in this one, but don’t go all-out sprint on them. Just maintain a quicker-than-normal pace. Make sure wherever you do your plank, you can see the timer or have one on your phone running so you get 3 full minutes in the plank. Stop your count anytime you drop out of the plank and start back up when you go back into the plank.
Scaling Options:
Run -> 125M row
Lateral hops -> bar-facing hops -> empty bar hop overs-> step overs
Bar weight -> 118/80 -> 95/65 -> as needed
KB weight -> 53/35 -> as needed
Cool Down:
Heel cord mash on barbell – 1 Min per side
Video courtesy of the WODdoc
Joint Strike CrossFit 