Warmup:

Grab light pair of DBs

2X:

10 Cal Row

8 Dual DB RDls

8 Dual DB Front Squat

8 Dual DB Press

4 Dual DB Push Jerk

Then…

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, squat clean from mid-shin, press, push press, push jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@65%

3@70%

2@75% +1 Jerk at the end of each set.

Sets start every 4 min

% based on 29Mar 1RM

Video courtesy of Catalyst Athletics.

Our second time hitting the 3-position Clean for this cycle.  Again, with each subsequent rep of the cleans, we have to use more and more of the VIOLENT hip extension to get the bar to move, so make sure you don’t rush it too fast and not have enough in the hip to make the lifts successful.  Don’t forget, at the end of each set, hit one Jerk.  It is up to you if you want to do Push Jerk or Split Jerk.

WOD:

2023 CrossFit Games Age Group Quarterfinal WOD 4

27-21-15-9:

Row (Cals)

Thrusters (95/65)

Time Cap: 15 Min

Video courtesy of The CrossFit Games.

This week, we do a quick visit to the 2023 CrossFit Games Age Group Quarterfinal WODs.  We’ll hit one of the 4 WODs today and a different one on Thursday. Today’s is also a repeat of the CrossFit Open WOD 15.5.  Rowing and Thrusters, baby!  To make it inside the cap, keep a good pace on the row each time and be consistent on the Thrusters.  Don’t look to make it a sprint, as there is a lot of reps to cover in the time. Keep pistoning those legs to make the Thrusters a little less taxing on the shoulders.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Couch Stretch – 2 Min per side

Iron Cross – 1 Min per side