Warmup:
1 Min row
30 sec row leg and hips only
10 Spider-Man Lunges
5 Inchworm push ups
10 Iron Crosses
10 Scorpions
10 Over & Backs
On Rig: Perform 5 reps of scap pull ups, kip swings, Kipping Knee Raise, Alternating 1-Leg Toe2Bar (do 6 total), Toe2Bar
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, ¼ Front Squat, ½ Front Squat, Front Squat, Hang Squat Clean, Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
High Hang Clean + Clean
3@65%
3@70%
2@75%
+1 Split Jerk at the end of ea set.
Sets start every 3 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Our Clean complex this cycle will put an emphasis on violent hip extension at the beginning, which will help establish the movement pattern in the second part of the lift. Each rep of the complex will consist of one hang Clean (preferably squat), holding onto the bar, bringing it to the ground, re-setting the hips and performing one Clean from the ground (again, prefer you do Squat Clean). It’s not a deal-breaker if you drop the bar between movements, but since the loads are lighter, now would be a good time to increase that grip strength by holding onto the bar through the whole complex!
WOD:
10 Rounds For Time:
Reps of 10-9-8-7-6-5-4-3-2-1
Power Snatch (115/80)
Toes 2 Bar
15 Min Time Cap
Video courtesy of CrossFit HQ.
The first few sets of this WOD will make you feel like there is no end in sight. But, you’ll notice your pace pick up as you get into the later sets, which should allow you to make it under the cap!
Scaling Options:
Bar weight -> 95/95 -> as needed
Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups
Video courtesy of Functional Bodybuilding
Joint Strike CrossFit 