Warmup:
1 Min Bike
Spider-Man Lunge 30’
Inchworm 30’
Duck Walk 30’
Hell2Toe 30’
10 Cobra to Downward Dog
5 Cobra to Hip Snap
On Rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows, Chest2Bar Pull Ups or ring rows
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.
Second go of our clean complex for the cycle. Again, one 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). %s go up, so keep a solid grip on the bar! Also, since you are only hitting one jerk per set, make that rep count. Get some good explosion coming up, and then a quick punch under the bar to stick the landing.
WOD:
15 Min AMRAP:
20/14 Cal Bike
15 Chest-to-bar Pull Ups
10 Burpee to 6″ target
Video courtesy of CrossFit HQ.
Classic CrossFit, grunt work-style workout for us today. What I mean by that is, with this AMRAP, you can take the foot off the gas and just move through at a pace that doesn’t really get too high of numbers. Sure, you’ll work for the full 15 minutes, but won’t get a lot out of it. Or, you can grit down and try to push the pace, try to get more unbroken reps in each movement and try to NOT take long rests between movements. Sled dogs never think “well, I could run slower”. They just want to pull until the pulling is done. Be a sled dog.
Scaling Options:
No Bike -> Row 25/18 Cals
C2B Pull ups -> Chin-above pull ups -> Buddha Pull Ups -> Ring Rows
Cool Down:
Barbell rollout on forearms – 1 Min
Video courtesy of 3rd Element Fitness
Joint Strike CrossFit 