Warmup:
10 Cal Row
8 Box Step ups
10 Squat2Stands
10 Thoracic High Fives
5 DB High Pulls per side
10 Pushup2Downward dog
8 Box jumps
5 DB Hang Power Cleans per side
10 kneeling Thoracic rotation – See video below, courtesy of Riot Athletics
S/S/S:
EMOM for 10 Min:
Min 1 – 8/6 Cal Row
Min 2 – 6 Single DB Box Step Ups (50/35)
Video courtesy of 64 Fitness. Demo of the Single DB Box Step Ups. This first part if more to prep you for today’s WOD.
WOD:
AMRAP 15:
10 Dual DB Hang Power Clean (50/35)
15/12 Calorie Row
20 Box Jumps (24″/20″)
Videos courtesy of Functional Bodybuilding and Denis Clotten. Two version of the Dual DB Hang Power Clean. Either version works. Today’s AMRAP is about constant movement. Once you pick up those dumbbells, keep popping out resp until you hit 10. Jump on the rower, keep moving until you hit you Cals, then get to your box and hit those jumps. Not looking for an all-out sprint. Rather, stay at a pace that lets you move from movement to movement with very little rest.
Scaling Options:
Box height -> 20/16 -> as needed
DB weight -> 35/25 -> as needed
Cool Down:
Forearm mash w/lacrosse ball – 1 Min per side
Video courtesy of Impact PT & Performance
Joint Strike CrossFit 