PROGRAMMING NOTE:  There will be no workout on Friday, 30Dec as it will be an AETC Family Day.


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


High Hang Clean + Clean




 +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.


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

Cool Down:

Couch Stretch – 2 Min per side


Banded Hamstring Stretch – 1 Min per side


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