Warmup:
2 Sets:
5 Single Leg KB RDLs per side
5 Goblet Squats
5 Single arm Shoulder Press
5 Single arm bent over row
8 box step ups(jumps in round 2)
Then…
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Hang Clean + Jerk
4@65%
4@70%
3@75%
Sets start every 5 min
%s based on 11Jan2023 1RM
Video courtesy of The Strength Agenda.
Third run of our Clean Complex for the cycle. %s stay the same but reps per set go up, so our time per set extends as well. Each set has plenty of time allotted to finish the work on time. Stay focused and make each rep perfect.
WOD:
12 Min AMRAP:
4 Dual KB Renegade Rows (55/35)
8 Box Jumps (24”/20”)
4 Dual KB Shoulder2OH (55/35)
8 Dual KB Renegade Rows
8 Box Jumps
8 Dual KB Shoulder2OH
etc…
Add 4 reps to Renegade Rows and Shoulder2OH every round.
Box Jumps stay at 8 the whole time
Video courtesy of ONIT Academy. Quick demo of the Renegade Row (each time you row with one arm = 1 Rep).
A partial ascending ladder AMRAP to make your Tuesday fly by!! Every round, your Renegade rows and Shoulder2OH will increase by 4, but your box jumps will always be 8 per round. Don’t forget, on the Renegade Rows, keep the core tight as you row one arm up and keep the other one stable on the ground.
Scaling Options:
KB weight -> 35/25 -> as needed (Elite – (70/55)
Box height -> 20/16 -> as needed
Cool Down:
Kneeling Shoulder Stretch on box – 2 Min
Video courtesy of Train FTW.
Joint Strike CrossFit 