Warmup:
500M row
Walking lunge 30’
Bear crawl 30’
Side lunge 30’ and back
Inchworm 30’
Samson lunge 30’
Kneeling wrist stretch–30 sec
Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull. Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
% based on 16Mar 1RM
Video courtesy of Collin Meeves. Welcome to our new Strength Cycle! This cycle’s Clean variation will give us a complex that will emphasize the First & Second Pull on the Clean with a Clean Pull, as well as work the overall hip extension in both a Power Clean and a Low Hang Squat Clean. With the low hang, the goal is to come to a stop right below the knee. When you are in that position, make sure you stay tight!
WOD:
3 Rounds:
150′ Dual KB Farmer Walk (53/35)
10 Curtis Ps (110/70)
50′ Dual KB OH Walk (53/35)
Time Cap – 18 Min
Videos courtesy of CrossFit Federal Hill and Boxlife Magazine, respectively. Quick demos of the Curtis P and the Dual KB OH Walk. Today’s WOD will test both your grip stamina and core stability. Suggest marking off a 25’ section and do 3 down & backs for the farmer walks, and a down & back for the OH walk. With the Curtis Ps, for the lunges, just have the knee kiss the ground, don’t slam it into the ground.
Scaling Options:
KB weight -> 35/25 -> as needed (IF you can do the farmer walk with RX weight, but not the OH, have 2 sets of KBs out)
Bar weight -> 95/65 -> 75/55 -> as needed
Joint Strike CrossFit 