PROGRAMMING NOTE: There will be no workout on Friday, 30Dec as it will be an AETC Family Day.
Warmup:
200M run
8 Box Step ups
10 Kickers per leg
10 Squat2Stands
200M run
5 Box jumps
10 Thread the Needles
10 Huggers
30-sec kneeling wrist stretch
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
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
4@70%
4@75%
3@80%
+1 Split Jerk at the end of ea set.
Sets start every 4 min
% Based off 3Nov 1RM
Video courtesy of Catalyst Athletics.
Final time hitting our Clean Complex prior to our Oly Total re-test on 11Jan. Today, the %s go up, but this just means you need to concentrate on mechanics of the clean. Use your hips to move the weight and be aggressive in both getting the elbows in front of the bar fast and dropping under the bar.
WOD:
For Time:
10 Box Jump Overs (24″/20)”
12 Hang Power Cleans (115/80)
15 Box Jump Overs
12 Hang Power Cleans
20 Box Jump Overs
12 Hang Power Cleans
25 Box Jump Overs
12 Hang Power Cleans
30 Box Jump Overs
12 Hang Power Cleans
*14 Min Time Cap
Video courtesy of CrossFit Inguz.
Looking to get on the box and off the box fast and smooth today. With the reps on the box jump overs increasing each time, don’t try to sprint, but rather keep a consistent, smooth pace. With the hang PCs staying the same reps every time, you come to them, look to attack these quick! Should be either unbroken or have to break those up once.
Scaling Options:
Bar weight -> 95/65 -> as needed
Box Height -> 20”/16” -> as needed
Joint Strike CrossFit 