20220616

Warmup:

50 Single Unders

5 Cobra2Downward Dog

10 down dog calf stretches – see video below, courtesy of JKConditioning

10 Spider-Man lunge w/twist

30 High-jump Single Unders

10 Thoracic High Fives

20 Double Unders or 4 attempts

10 Over & Backs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our Clean & Jerk variation this cycle will mimic our Snatch variation.  We will hit a 3-position Clean Complex.  One complex consists of a Clean from the floor, one from above the knee, and one from below the knee.  Hook grip will be a necessity to get through this one.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

“Hang on, Annie”

50-40-30-20-10:

Double Unders

Toes2Bar

Video courtesy of CrossFit HQ. Little spin on a classic CrossFit Benchmark.  Instead of sit ups, we up the game to Toe2Bars today!  Best advice I can give is “how do you eat an elephant?  One bit at a time”.  Unless you are a gymnastics ninja that can do Toe2Bars all day, don’t try to go unbroken on the bigger sets of Toe2Bar.  Rather, have a manageable number in your head to hit, come off the bar, shake out, and attack again!  With the added should fatigue in the Toe2Bar, try your best to relax the arms in the dubs. Find a steady pace rather than sprint in those.

Scaling Options:

Dubs -> 3X Single Unders

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Couch Stretch – 2 Min per side

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