Warmup:
50 Single Unders
10 Spider-Man lunge w/twist
10 Bow2Bends
10 PVC Pass-Throughs
5 PVC tricep stretch – see video below, courtesy of Weider Fitness
30 high-jump single unders
10 Squat2Stands
10 Thoracic High Fives
10 PVC OHS
10 Over & Backs
Barbell warmup: With an empty bar and in Snatch grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High elbows, High hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch, Ohs, Squat Snatch
S/S/S:
12 Min to establish a heavy 3-rep on Overhead Squat*
*Bar comes off the ground to start
The goal today is getting to a heavy set of 3 on OHS. The kicker is, the bar comes from the ground to start. So, you can either clean the bar up, pop it over your head to your back, set your grip and push press or push jerk it up to the OHS position and then go. Or, you can Power Snatch the bar up, set up and knock out three OHS, or perform a Squat Snatch into your first OHS, then knock out 2 more. Any way you do it, the goal is controlling the bar to the OHS position, and then getting the reps in.
WOD:
For Time:
100 Double Unders
30′ Dual KB Front Rack Walking Lunge (53/35)
80 Double Unders
30′ Dual KB Front Rack Walking Lunge (53/35)
60 Double Unders
30′ Dual KB Front Rack Walking Lunge (53/35)
40 Double Unders
30′ Dual KB Front Rack Walking Lunge (53/35)
20 Double Unders
30′ Dual KB Front Rack Walking Lunge (53/35)
Video courtesy of Functional Bodybuilding. Aim for a steady pace on the double unders and then quick movement through the lunges. For the front rack position, keep the core tight so you don’t lean forward.
Scaling Options:
Double Unders -> 2:1 Single Unders
KB weight -> 35/25 -> as needed
Joint Strike CrossFit 