Warmup:

:30 Jump Rope

Heel2Toe 30’

Inchworm 30’

Side lunge 30’ and back

:30 Jump Rope

10 Bow2Bends

5 Push ups on top of DBs

5 DB deadlifts

5 DB Shoulder to OH

On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

5 Rounds For Time:

75 Double Unders

15 Devil’s Press (50/35)

10 Toe2Bar

Video courtesy of WOD Prep.

As strange as this sounds, I want you to focus on keeping the heart rate down during the cardio piece of the WOD, the Double Unders.  Keeping the shoulders relaxed and getting the timing down will not only allow you to get through the dubs quicker, but your shoulders won’t be as smoked going into the Devil’s Press and Toe2Bars after.

Scaling Options:

Dubs -> 150 Single Unders (ELITE: 75 Cross Overs)

DB Weight -> 35/25 -> as needed (ELITE: 70/50)

Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg/knee raise -> V-Ups

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Calf Pedal in Downward Dog – 20 pedals per leg

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 Huggers

10 Over & Backs

3 Wall Walks

4 Box Jump Overs

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@70%

4@75%

3@80%

Sets start every 5 min

%s Based off 16Aug2023 1RM

Video courtesy of Wil Fleming.

Last time hitting our Clean & Jerk complex for this cycle before we re-test our Oly 1RM (25Oct).  SO, even though this cycle has been focused on the Power Clean and then a Front Squat, the goal is when we go for the Oly Total and you go back to a Squat Clean (if you prefer), then the loads will feel much more manageable.  %s go up this week, so keep that form dialed in!

WOD:

For Time:

40 Box Jump-Overs (24″/20″)

20 Handstand Push-Ups

30 Box Jump-Overs

15 Handstand Push-Ups

20 Box Jump-Overs

10 Handstand Push-Ups

10 Box Jump-Overs

5 Handstand Push-Ups

Time Cap: 12 Min

Video courtesy of the WOD Doc.

Smoothness in the box jump overs and big, manageable chunks on the HSPUs will allow you to make this one under the cap.  The video gives some great tips on making the movements as efficient as possible for the box work.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

HSPUs -> Pike push-ups off box -> pike push-ups off floor -> high-kneel DB press (ELITE: Deficit HSPUs)

Cool Down:

Banded Bully Stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW