Warmup:

30 Jumping Jacks

10 Squat2Stands

5 Inchworm push ups

10 Hollow Rocks

5 Sit Ups

5 tuck jumps

2 Wall Walks

Barbell warmup : With an empty barbell, perform 5 reps of: Good mornings, elbow rotations, Front Squats, RDLs.  Put the bar down, shake out the arms, pick the bar back up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean

S/S/S:

Hang Squat Clean

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Second run of Hang Squat Cleans in this cycle.  We will continue to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.  With %s going up, get aggressive pulling yourself under the bar.

WOD:

EMOM 16:

Min 1 – 8-12 Handstand Push Ups

Min 2 – 8-10 Dual DB Hang Power Cleans (50/35)

Min 3 – 12-15 Weighted Sit Up (25/15)

Min 4 – 8-10 Dual DB Snatch (50/35)

Videos courtesy of Denis Clotten, CrossFit HQ, and OPEX Fitness, respectively.  Quick demos of two options for the Hang Dumbbell Power Cleans, and then a demo of the DB Snatch. Today, we give you the option of how hard you want to push on these EMOMs.  Lower rep range, focus on perfect reps.  Go for the higher numbers, then form better be locked in and push the body’s limits!

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push ups off floor -> Kneeling DB press

DB weight -> 35/25 -> as needed

Weighted sit up -> no weight

Cool Down:

Bicep stretch on rig – 1 Min per side

 

Child Pose – 3 min