Warmup:
1:00 Row (easy pace)
10 Alt V-Ups
10-sec hollow hold
1:00 row (med pace)
10 Iron Cross
10 Scorpions
30-sec sprint on row
10 Squat2Stands
10 Hollow rocks
Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls
S/S/S:
Clean Pull
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third strike at Clean Pulls this cycle. With hitting 5 sets of 3, our aim is to go even heavier in these than the 5X5 or 3X5 weeks. With the clean pull, really launch those hips open when the bar hits the mid-thigh. Get explosive!!
WOD:
35-25-15*:
Cal Row
Ab-Mat Sit Ups
*200′ Dual KB Farmer walk (70/55) after each round of Sit Ups
Video courtesy of CrossFit HQ.
Friday’s 23.1 kicked off the WOD with a pretty good chunk of Cals on the rower. In today’s WOD, the Cals per round are lower, so we’re looking to start fast and get even faster every subsequent round. Throughout each movement today, keep the core engaged!
Scaling Options:
Sit ups -> feet anchored
KB weight -> 55/35 -> as needed
Joint Strike CrossFit 