Warmup:
Jog 30’/back-pedal back x 3
Stiff leg bear crawl 30’
Inchworm 30’
10 Cobra to Downward Dog
5 Cobra to Hip Snap -see video below, courtesy of Invictus Fitness
10 hops over line
10 Thoracic High Fives
Barbell warmup: With an empty bar and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang muscle clean, high hang power clean, hang power clean, power clean from mid-shin
WOD:
With a running 35 Min Clock:
0:00 – 10:00
Build to a Heavy Power Clean
10:00 – 13:00 Rest
13:00 – 23:00
10 Min AMRAP:
200M Run
5 Power Cleans @ 70% of heaviest Power Clean today
23:00 – 25:00 Rest
25:00 – 35:00
3 Rounds For Time:
10 Bar-Facing Burpee
400M Run
(Time Cap 10 Min)
Video courtesy of Train FTW. Proper form for Bar Facing Burpees. You can think of this as one, long, continuous workout with three pieces, or think of it as three separate WODs done with just enough rest time to allow you to get back out there and go full speed. Building up to a heavy single with a 10 min time cap does not need to equate to a 1RM. It just needs to be heavy for today, and will give you a number to take 70% of when doing part 2 of the WOD. In the 10 Min AMRAP, your goal should be 6+ rounds. Keep the runs quick, and either go touch and go for the 5 Power Cleans, or make it 5 fast singles. For the last piece, goal is to go all out on the burpee over bar and keep a steady run pace to make it under the 10 min cap. Push yourself, and you will make it!
Scaling Options:
Run -> 250M Row in part 2, and 500M in part 3
Cool Down:
Heel cord mash on barbell – 1 Min per side
Video courtesy of The Ready State
Joint Strike CrossFit 