10 Box step ups

10 Cobra to Downward Dog

10 Bow2Bends

5 Cobra to Hip Snap

5 Box Jumps

5 box jump overs

3 Burpee Box Jump overs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk


12 Min EMOM:

Min 1 – 4 Seated Box Jumps

Min 2 – 2 Clean & Jerks (Start at 50% of 1RM)


Increase height each round on seated box jumps

Increase weight each round on C&Js

Videos courtesy of Train FTW. Today we prime ourselves for the WOD by getting that explosiveness of seated box jumps in as well as working on quick 2-rep cycles on Clean & Jerks.


5 Rounds For Time:

5 Burpee Box Jump-Overs (24/20)

1 Clean & Jerk @ 75% of 1RM

*Add 1 clean and jerk after each



Time cap: 10 minutes

Video courtesy of The CrossFit Games.

Today’s Quarterfinal-inspired WOD finds us keeping a steady state on 5 Burpee Box Jump Overs and increasing our Clean & Jerks over 5 rounds.  Try to keep moving the whole time on the burpee box jump overs.  On the Clean & Jerks, make sure you are stable prior to hitting the Jerk, but if you can safely catch the bar and use the stretch reflex to go right into the jerk, have at it.  Feel like going for the height and weight the Quarterfinal calls for?  See the above video or the notes under Scaling. Get after it!

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Bar weight -> 50% of 1RM -> as needed (ELITE:275/185)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side


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