Warmup:
8 Box Step ups
Spider-Man Lunge 30’
Heel2Toe 30’
8 Box step overs
Side Lunge 30’ and back
Duck Walk 30’
Inchworm 30’
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)
4@70%
4@75%
3@80% +1 Jerk at the end of each set.
Sets start every 5 min
% based on 29Mar 1RM
Video courtesy of Catalyst Athletics.
Final time hitting our 3-position Clean complex before our Oly re-test. The %s go up, but the reps stay the same, so time per set stays at 5. This will allow you enough time to recover prior to the next set. By now, the form should be well dialed-in, so make these reps as clean as possible!
WOD:
12 Min AMRAP:
10 Dual DB (35/25) Box Step Overs (24”/20”)
25′ Dual DB Front Rack Walking Lunge (35/25)
10 Devil’s Press (35/25)
25′ Dual DB Walking Lunge (35/25)
Goal = 3+ Rounds
Video courtesy of Training Culture. Quick demo of the most efficient way to tackle the Box Step Overs.
When coming up with this one, the thought in my head was “death by dumbbells” …but in a good way 😊 . Best way to set this one up is mark off a 25’ section. Have you box at one end of that section. Start there with your dual DB step overs. Once done, begin your front rack lunges to the end of the 25’, then use that end spot as where you will do your Devil’s Press. Once you finish, lunge back to your box. Look to keep the pace steady throughout. Aim for a sub-4 minute per round.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box -> 20/16 -> as needed
Joint Strike CrossFit 