Pic and video courtesy of The CrossFit Games.  The CrossFit Open begins tomorrow!  22.1 will be released Thursday.  We will have it up on our Friday post for the Workout Of the Day.  Time to have some fun!!!

Warmup:

Place empty bar on the ground.

20 lateral hops over bar

10 Spider-Man lunge w/twist

10 Heel2Toe

10 Iron Cross

10 Lying Thoracic Rotations – see video below, courtesy of The Active Life

5 Cobra to hip snap

Barbell warmup:With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Untamed Strength. Last run through of Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Our goal is to find a heavy single for the day, but don’t let the back round just to get super heavy. By now, you should feel much more stable on that first pull on the Snatch.  Continue to re-set your hips every rep to make the lift perfect.

WOD:

AMRAP 12:

7 Power Clean & Jerk @ 50% of C&J 1RM

14 Burpee Over Bar

Video courtesy of Misfit Athletics.  Some good tips on cycling the Clean & Jerks.The weight in today’s WOD should allow you to cycle the C&Js unbroken.  The quick you get through those, the quicker you get back to the Burpee over bar (which can be bar facing, or parallel to the bar).

Scaling Options:

Bar weight -> 40% of C&J 1RM -> something you can do 7 unbroken C&Js with

Burpee Over Bar -> Burpee-step-over-bar

Cool Down:

20 GHD Back Extension

Video courtesy of CrossFit HQ

 

 

Child’s pose – 2 Min