Warmup:
:30 jump rope
10 Bow 2 Bends
10 Side Lunges
10 Alt Toe Touch
:30 jump rope
10 Kneeling Thoracic Rotation
10 Thread the needle
10 Pushup2Downward Dog
:30 Jump Rope
:30 wrist stretch
Super Squat Hip Sequence -See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang Power Clean, Front Squat, Hang Squat Clean, deadlifts, press, push press, push jerk. Put bar down, add weight do 1 set of 1 Power Clean, 1 Squat Clean, 1 Jerk. Rest :30-1:00, add weight, repeat. Do this until you are at your weight for the WOD
WOD:
Forgot to mention last week, congrats to Pat Vellner and Laura Horvath for winning the Men’s and Women’s Individual divisions of the 2023 Rogue Invitational. So, in honor of that…
2023 Rogue Invitational Individual Event 9 – The Cleanup
3 Rounds:
25 Double Unders
5 Power Clean
2 Rounds:
25 Double Unders
5 Squat Clean
1 Round:
25 Double Unders
5 Clean and Jerk
Bar weight = 70% of Clean & Jerk 1RM
Video courtesy of Rogue Fitness.
The Invitational finished off with a highly motivated barbell and jump rope WOD, with the barbell movements increasing in complexity as the WOD went along. And, as you can see from the video, due to weather, moving it inside gave it kind of an old-school throw-down feel. Find a steady pace on your dubs and if you want to go touch & go on the barbell, cool, but be mindful of your grip as you get deeper in this WOD. Turning to fast singes as this goes along may be the way to go.
Scaling Options:
Dubs -> 50 Single Unders
Bar weight -> 50% of Clean & Jerk 1RM (ELITE: 225/155)
Joint Strike CrossFit 