Warmup:
8 Box Step Ups
8 Pushup2Downward Dog
10 Thread the Needle
10 Spider-Man Lunge w/twist
8 Box Step overs
6 Lateral box step overs
10 Squat2Stands
10 Knee Huggers
Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: hang muscle cleans, hang power cleans, strict press, push press, push jerk
WOD:
For Time:
21-15-9:
Shoulder To Overhead (115/80)
Single DB Box Step Ups (35/25) (24″/20″)
-rest 3 Min
15-9-6:
Shoulder To Overhead (135/95)
Dual DB Box Step Up (35/25) (24″/20″)
-rest 3 Min
9-6-3:
Shoulder To Overhead (155/110)
Dual DB Box Step Overs (35/25) (24″/20″)
Video courtesy of Online WOD.
Three mini-WODs that look the same, but increase in both load and skill as you progress. In part 1, the Shoulder2Overhead is a bit lighter, so you could get away with strict press or mixing in some push press. But either way, with the lighter load, goal is to move through those reps rather quickly. With the single DB box step ups, you can hold the single DB in the suitcase position, or in the front rack, or across your back. Your choice. In part 2, the load goes up, so you’ll want to use either a push press or push jerk to get through those S2OHs. Now on the step ups you go to 2 DBs. So again, hold them any way you can. For the final piece, the load should be heavy enough where we’re looking at push jerk, and most likely the first set won’t be unbroken, but if you get the strength and the gas in the tank, go for it! The final DB/box work sees us go to box step OVERs. So, with those, look at maybe using more of a lateral movement to get through these.
Scaling Options:
Bar weight -> 55, 65, and 75% of Push Jerk 1RM. (ELITE: 135/95,165/115, 185/130)
DB weight -> 25/15 -> as needed (ELITE:50/35)
Box height -> 20/16 -> as needed
Joint Strike CrossFit 