Warmup:
10 Squat2Stands
10 Bow2Bends
10 Iron Crosses
10 Scorpions
10 Pushup2downward dog
10 plank shoulder taps
2 wall walks
:20 handstand hold
Barbell warmup: With an empty bar, and in Clean grip, perform 5 reps of: RDLs, High hang muscle cleans, hang power cleans, strict press, push press, push jerk
WOD:
Age Group Semifinal WOD 3A and 3B Inspired
Part A
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 Deadlifts
5 Power Cleans
3 Shoulder2Overheads
Bar weight – 75% of C&J 1RM
Part B
One minute after last interval, you will have 5 minutes to establish a max unbroken handstand hold.
Time cap: 5 minutes
Video courtesy of The CrossFit Games.
| Today’s two-parter was inspired from WODs 3A and #B from the age-group semifinal WODs. After the call of “3, 2, 1 … go,” move to the barbell and complete 7 deadlifts (you MUST reach lockout on the seventh deadlift before returning the bar to the ground to start the first clean), then 5 cleans, then 3 shoulder-to-overheads. Continue completing rounds of 7 deadlifts, 5 cleans, and 3 shoulder-to-overheads until time is reached on the first interval. At the end of the 1-minute rest, each interval begins at the start of the sequence (always start with 7 deadlifts). Complete 5 intervals of 2 minutes of work followed by 1 minute of rest, starting each interval with 7 deadlifts. |
Your score is the total number of repetitions completed (the sum of all reps completed in each interval). After the final 2-minute interval of Test 3A, rest 1 minute, then begin Test 3B. You have 5 minutes to established the longest unbroken handstand hold.
Scaling Options:
Bar weight -> 65% of C&J 1RM (ELITE: 185/135)
HS Hold -> Pike hold off of box (ELITE: Free-standing HS Hold)
Joint Strike CrossFit 