Warmup:
1:00 Row
8 Box Step ups
8 Inchworm push ups
10 Spider-Man lunge w/twist
5 tuck jumps
6 Box Jumps
10 In-place lunges
10 Hollow Rocks
10 Iron Cross
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
4@65%
4@70%
3@75%
Sets start every 5 min
%s Based off 16Aug2023 1RM
Video courtesy of Wil Fleming.
Third time hitting our Clean & Jerk complex for this cycle. By now you should be comfortable going from the Power Clean, to the Front Squat, re-setting the feet and your grip on bar, and then finishing with the Split Jerk. %s stay the same, but reps increase, so look to get even more time to dial in that technique! 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:
4 Rounds:
15/11 Cal Row
30 Walking Lunges
30 Box Jumps (24″/20″)
Time Cap: 14 Min
Video courtesy of OPEX Fitness.
The “make-or-break” part of this WOD will likely be the box jumps. Now, even though we are going from tie I am going to suggest instead of bounding down off the box and jumping right to the next box jump, step down each rep. This will not only keep you in a steady rhythm and not have the heart rate shoot way up, but will be less impact on your ankles (especially the Achillies Tendon area).
Scaling Options:
Walking Lunge -> 1 Air Squat + 2 steps (ELITE: Dual DB walking Lunge @ 35/25)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 