5 Inchworm push ups
10 Spider-Man Lunges
15 Air Squats
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, front squat, press, push press, push jerk, split jerk
EMOM for 12 Min:
Min 1 – 3 Power Cleans
Min 2 – 2 Front Squat
Min 3 – 1 Jerk
Climb in weight every time you come back to the Power Cleans
The CrossFit Games Qualifier Experience week concludes with one of the WODs that will be seen in ALL semifinal events, the Barbell Complex. To prepare for this, our first piece is a 12 min EMOM, allowing you to slowly get heavy on the movements prior to your three attempts at the complex
CrossFit Semifinal Individual WOD
3 Attempts for Max Load:
3 Cleans + 2 Front Squats + 1 Jerk
1 Minute per Complex attempt
4 Minutes rest between lifts
Video courtesy of the Torian Pro. The barbell complex will consist of 3 Cleans (Power or Squat), 2 Front Squats, and one Shoulder-to-Overhead (can be press, push press, push jerk, or split jerk). Set up a clock where you get one minute to get through the complex each of the three rounds, and have a 4 min rest after each round. This complex will test your grip strength, you core stability, and your overhead positioning. Remember, you have the full minute to get through, so as long as your hands don’t come off the bar, and the bar doesn’t rest longer than a touch and go in between the cleans, if you find a spot to rest prior to finishing, do so to make sure you are set to accomplish the next movement in the complex.
For a little motivation (video courtesy of The CrossFit Games), jump to the 6-hour mark to watch Tia-Clar Toomey kill this one!
Couch stretch – 1 Min per side
Banded shoulder stretch – 1 min per arm
Video courtesy of Train FTW.