Warmup:

50 Single unders

20 High Jump Single unders

30 Double Unders or 5 attempts

10 Squat2Stands

5 Inchworm push ups

10 Samson Stretch – see video below, courtesy of CrossFit 310

2X30-sec kneeling wrist stretch – see video below, courtesy of Train FTW

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

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

 

%s based off 16-Dec 1RM

Video courtesy of Catalyst Athletics. Third run of Hang Squat Cleans in this cycle.  Continue to aggressively pull yourself under the bar and keep a tight receive position at the bottom of the squat.  %s stay the same as last time, but reps increase.  So, each round goes up to 4 minutes.

WOD:

EMOM 12:

Min 1 – 10/8 Cal Bike

Min 2 – 50 Double Unders

Min 3 – 100M Run

Min 4 – 8/6 Cal Ski Erg

Today’s EMOM is more about efficiency in the movements rather than making you run out of breath.  Each section of work should take 45 seconds or less to finish

Scaling Options:

Double Unders -> Scale number of dubs to finish in 45 sec -> 100 single unders -> Scale number of dubs to finish in 45 sec

Cool Down:

Calf stretch on rig – 1 Min per side

 

Couch stretch – 2 min per side