Warmup:
1:00 jump rope
10 Squat2Stands
10 Scorpions
5 Cobra to Hip Snap
8 Box Step Overs
5 Scap Pull Ups
5 Beat swings
5 Kip Swings
1:00 jump rope
30 Calf pedals in down dog
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, press, push press, shift hands out to Snatch grip and perform 5 Overhead Squats
WOD:
On a 32:00 Clock For Reps:
0:00-8:00:
Max Push Press (115/80)
Each time you break – 40 Double Unders
8:00-12:00 – Rest
12:00-20:00:
Max Hang Power Cleans (115/80)
Each time you break – 20 Box Step Overs (20″)
20:00-24:00 Rest
24:00-32:00:
Max Overhead Squats (115/80)
Each time you break – 10 Burpee Pull Ups
Score = Total Push Press + Total Hang Power Cleans + Total Overhead Squats
Video courtesy of NCFIT
Video courtesy of Kristi Eramo O’Connell.
This one will require you to do one BIG thing – check the ego at the door. When you first pick up the bar, you will think your best idea will be to knock out the biggest, fastest set possible. Well, you could, but you will spend the majority of the workout bent over, trying to breathe because you blew it out way too fast. On the barbell movements, hold onto the barbell, and move at a deliberate pace. Remember, you have 8 minutes per section to accumulate as many reps as possible, so pace yourself out
Scaling Options:
Bar weight -> 95/65 -> 75/55 -> as needed (ELITE:135/95) goal is to use same weight for all 3 lifts
Dubs -> 80 Single Unders
Box Height -> as needed
Burpee Pull ups -> Burpee to Jumping Pull Ups (ELITE: Bar Muscle Ups)
Joint Strike CrossFit 