Warmup:

2X Through:

200M jog

5 Inchworm push ups

5 Cobra to Downward Dog

5 Cobra to Hip Snap

5 Box Step Overs

1 Wall Walks

Barbell Warmup: With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Split Jerk

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Pushing movement this cycle will be the Split Jerk.  We want to get used to the mechanics of pushing ourselves UNDER the bar rather than pressing UP on the bar. Drilling these more frequently will help you get good at stabilizing yourself in the split position, which will hopefully lead to a better Clean & Jerk.

WOD:

For Time*:

70 Burpee Box Jump Overs (24/20)

*Every 2 minutes, complete 3 Wall Walks

WOD begins w/3 Wall Walks

Time Cap – 18 Min

Video courtesy of Misfit Athletics.

I know some of you will want to come out of the gates on fire and get a huge set of burpee box jump overs done in the first two minutes.  You can do that….and likely be sucking wind in the first 3 minutes of this WOD.  I would suggest find a smooth pace you can maintain even after hitting the wall walks.  Also, don’t go above and beyond in the movement.  That means, on the box jump over, you don’t have to fully open the hips and knees on top of the box.  Get on, get off.

Scaling Options:

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

Wall Walks –> 8 Shoulder Taps for every 1 Wall Walk (ELITE: 25’ Handstand Walk)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Scorpion Pose – 1 Min Per side