Warmup:

2X Through:

10 Plate Ground2Overhead

10 Plate Squats – see video below, courtesy of Mike Collette

10 Plate Around-the-worlds

10 OH walking lunge w/plate

10 Sit Ups w/plate

Then…

KB Warmup: Grab a light KB and do 5 reps of: Hip pop, Russian KB Swing, American KB Swing

Barbell warmup: With an empty bar and in Clean grip, perform 5 reps of: Dip/Shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1: Power Cleans (135/95)

20-18-16-14-12-10-8-6-4-2: Med Ball Sit Ups (20/14)

30-27-24-21-18-15-12-9-6-3: Russian KB Swings (70/55)

45 Min Time Cap

Video courtesy of Pure Physio. Quick demo of the Med Ball Sit Ups we want to see today.

So, to clarify, the order of the workout is: 10 Power Cleans, 20 Med Ball Sit Ups, 30 Russian Swings, 9 Power Cleans, 18 MB Sit Ups, 27 Russian Swings, 8 Power Cleans, etc.. Until the WOD ends with 1 Power Clean, 2 MB Sit Ups, and 3 Russian Swings. Keep a steady pace on the early rounds and pick up speed as the reps get lower and lower.

Scaling Options:

Bar weight -> 115/80 -> as needed (ELITE:165/115)

MB weight -> 14/10 -> as needed

KB Weight -> 55/35 -> as needed (ELITE: Dual KB Russian Swing @ 55/35 each)

Cool Down:

Roll out T-Spine – 2 Min

Barbell Abductor Stretch – 2 Min

Video courtesy of CrossFit Aftermath