Warmup:
50 Single Unders
5 Inchworm pushup+air squat
30 high-jump single unders
10 Spider-Man Lunge w/twist
10 Huggers
20 double unders or 3 tries
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings Kipping Knee Raise, Toe2Bar
Barbell W/U: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug, high elbows, high hang muscle clean, high hang power clean, front squat, hang clean, clean from mid-shin
WOD:
On a 20:00 Clock…
0:00-4:00 –
Work up to a Heavy Clean
4:00-6:00 – Rest
6:00-10:00 –
AMRAP 4:
Burpee to 6” target
10:00-12:00 – Rest
12:00-20:00 –
3 Rounds For Time:
30 Double Unders
15 Wall Balls (20/14)
8 Toe2Bar
Score each section separately
Video courtesy of Train FTW. Some good examples of the Burpee to 6″ target.
A nice little 3-parter for today. We begin with a bit of strength work, but under a short clock. Notice the instructions say work up to a heavy single. With the time being 4 min, I am not expecting you to shoot for a new 1RM. Heavy for today. And you can do Power Clean or Squat Clean. For part 2, looking to try our limits in moving our body in space. Another short time domain, so make your movements count. For the final piece, the quicker you move, the better your score. To do this, stay smooth and steady on the dubs, aim for unbroken or 8/7 on the wall balls, and either unbroken or 4/4 on the Toe2Bars. Remember, that last section is an 8-min time cap!
Scaling Options:
Dubs -> 60 Single Unders
MB weight -> 14/10 -> as needed
Toe2Bar -> Kipping Knee Raise -> strict knee raise -> Laying T2B -> V-Ups
Joint Strike CrossFit 