Warmup:
Grab pair of light/med DBs
50 Single Unders
5 Dual DB deadlifts
10 Iron cross
10 Push up to Downward Dog
30 Dubs or 4 attempts
5 Dual DB push press
2 Wall Walks
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)
Barbell warmup: Place empty barbell in rack, then per form 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerks
S/S/S:
Split Jerk
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our pressing variation this cycle will focus on the Split Jerk. The goal is here getting an very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split. Focus on the fast drop and the punch to avoid having to press more than needed on the catch
WOD:
For Time:
200 Double Under Buy-In, then…
3 Rounds:
25 Pull Ups
20 Dual DB Hang Clean and Jerk (50/35)
10 Handstand Push Ups
Video courtesy of Street Parking. Quick demo on the Dual DB Hang Power Clean and Jerk. Highly advise when going through the double under buy-in, don’t try to sprint them. Find a nice, steady pace to avoid tripping up. In the triplet, the big takeaway is making sure you don’t over-tense your back in the DB Hang Power Clean and Jerk. Keep your back nice and straight, and use a hip hinge to get the DB’s popped up to the shoulders. Use a strong hip pop to move the DBs off the shoulders going into the jerks. This way you’ll save some juice for the HSPUs
Scaling Options:
Double Unders -> cut to 100 ->400 Single Unders
Pull ups -> Buddha Rows -> Ring Rows
DB weight -> 35/25 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> High kneeling DB press
Joint Strike CrossFit 