Warmup:

6 Box Step Ups

10 Spider-Man Lunge w/twist

10 Squat2Stands

8 Box Step overs (facing box)

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

8 Box cross step overs (see video in WOD section)

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: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@65%

4@70%

3@75%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Our third run of our Clean & Jerk Complex.  By now you should be used to taking a brief pause between movements to set up good for the next movement.  Make sure you finish the Jerk off strong.  Really PUNCH as you extend those hips so your arms are locked out when you land in the split.  %s stay the same as last time, but reps go up, so time per set jumps to 4 min.

WOD:

10 Min AMRAP:

10 DB Step-Overs (35/25)

5 Pull-Ups

10 DB Step- Overs

10 Pull-Ups

10 DB Step- Overs

15 Pull-Ups

10 DB Step- Overs

20 Pull-Ups

Etc…

Video courtesy of CrossFit Victoria.

This AMRAP will have a partial ascending ladder.  The Pull ups increase per round, but the box step overs stay the same.  For efficiency, I recommend trying more of a cross over step for the step overs today (as seen in the above video).  If you try them in your warmup and they don’t feel comfortable, feel free to stay with traditional step overs.

Scaling Options:

DB weight -> as needed

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Pigeon pose off box – 2 Min per side

 

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW