Warmup:

Grab light KB

3 Rounds:

20 Jumping Jacks

5 KB deadlifts

5 Russian swings

5 hops over KB

5 Push Ups

Then, on rig: Perform 5 reps of: scap pull ups, kip swings, kipping knee raise, kipping knee2elbow

Barbell warmup: With an empty bar in and in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin, Front Squat, Hang Squat Clean, Press, Push Press, Push Jerk

S/S/S:

Every 3 Min for 15 Min:

1 Power Clean

1 Hang Squat Clean

1 Front Squat

1 Split Jerk

 

Start around 60% of 1RM, and climb from there

Video courtesy of Anthony Vazquez. Our goal in today’s strength piece is working our grip strength and keeping our core tight throughout the complex.  Next week will begin our next strength cycle, so best to keep our body’s used to these movements.

WOD:

15-12-9-6-9-12-15:

Russian KB Swings (70/53)

KB Facing Burpees

Knees-to-Elbows

Videos courtesy of Hurricane CrossFit and ShapeFit, respectively.  Demos for the KB Facing Burpee and Knee2Elbow. Looking to get some good hip extension in the KB swing and KB facing burpees, and then good hip flexion in the Knee2Elbows.  Don’t sleep on those K2Es!  Some folks actually find these harder than Toe2Bars. Make sure the knees make contact with the elbows for the rep to count.

Scaling Options:

KB weight -> 53/35 -> as needed

Knee2Elbow -> Kipping Knee Raise -> V-Ups

Cool Down:

Iron cross hold – 1 min per side

 

Roll out t-spine – 2 Min