Warmup:
1:00 jump rope
10 Squat2Stands
10 Scorpions
5 Cobra to Hip Snap
8 Box Step Overs
5 light 1-arm DB high pulls
5 1-arm DB Push Press
5 Med Ball Squats
5 Med Ball Push Press
5 Wall Ball Shots
1:00 jump rope
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
For Time:
100 Double Unders
40 Burpee Box Jump Overs (24”/20”)
30 Shoulder to OH (95/65)
20 Wall Balls (20/14)
10 Alt Single-Arm Devil’s Press (50/35)
20 Wall Balls (20/14)
30 Shoulder to OH (95/65)
40 Burpee Box Jump Overs (24”/20”)
100 Double Unders
35 Min Time Cap
Video courtesy of Train FTW. Quick demo of the Alternating Single-Arm Devil’s Press.
Nothing breaks up the monotony of the middle of the week than a god ol’ fashioned chipper!! Yes, some sections have some pretty high rep counts, but that just means you chip away at them. Know on the bigger rep movements, a sprint likely won’t happen. Just. Keep. Moving.
Scaling Options:
Dubs -> 250 Single Unders
Box Height -> 20/16 -> as needed (ELITE: 30/24)
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
MB weight -> 14/10 -> as needed (ELITE: 30/20)
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Joint Strike CrossFit 