Warmup:
8 Box Step ups
8 Inchworm push ups
10 Spider-Man lunge w/twist
10 Scap Pull ups
5 tuck jumps
6 Box Jumps
10 Hollow Rocks
10 Iron Cross
10 Beat Swings
10 Kip Swings
Barbell warmup: With an empty bar, do 3 of the following: dip/shrug, dip/shrug/elbows high, muscle clean, high hang Power Clean, High Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Power Clean + Front Squat + Split Jerk
3@65%
3@70%
2@75%
Sets start every 4 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Fleming.
Second time hitting our Clean & Jerk complex for this cycle. Again, each rep of this complex will consist of a Power Clean (catching the bar above parallel) and a Front Squat (going from legs locked out to hip crease below the knee, back to lockout), and a Split Jerk (driving ourselves under the bar as fast as possible). Like we said last week, the goal is more efficiency in each piece, and putting them back together at the end when we re-test our Oly 1RM at the end of the cycle.
WOD:
Complete as Many Reps as Possible in 2 minutes for each exercise.
Take 90 seconds rest between one exercise to the next.
Ab-mat Sit-ups
Devil’s Press (50/35)
Box Jumps (24″/20″)
Thruster (95/65)
Pullups
Score each section separately
Video courtesy of OPEX Athletics.
Think of this as 5 mini WODs, with only one movement per WOD. The goal is to get as many reps as you can within two minutes. Now, that does not mean you need to go unbroken the whole time. The smart move would be, once you start feeling fatigue, stop, shake out the body, and re-attack the movement!
Scaling Options:
Ab-mat sit ups -> feet anchored (ELITE: GHD)
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Box height -> 24/20 -> as needed
Bar weight -> 75/55 -> as needed (Elite:115/80)
Pull ups -> Strict banded -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 