SCHEDULE NOTE: The Combat PT Tent will be closed on Thursday and Friday this week, BUT, we will post an at-home WOD for Friday
Warmup:
8 Box step ups
10 Spider-Man lunge w/twist
10 Kickers per leg
10 Alt toe touch
10 Iron Cross
10 Scorpion Stretch
8 Box Step ups
8 Dual DB deadlift
8 DB push press
Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
With a running clock:
From 0:00-4:00, do 3@65%
From 4:00-8:00, do 3@70%
From 8:00-12:00, do 2@75%
%s Based off 25Oct 1RM
Video courtesy of Collin Meeves.
Second time hitting our new Clean Complex this cycle. To recap, one rep will consist of 1 Clean Pull, 1Power Clean, and a Low Hang (right below the knee) Squat Clean. As stated before, you’ll have three distinct hip extensions in this complex. First one helps reinforce keeping the arms straight until the pull is done, the second gets you used to fast elbows to catch the bar, and the third you’ll look to DROP fast into the bottom of the squat to receive the bar.
WOD:
12 Min AMRAP:
10 Dual DB (50/35) Step Ups (24″/20″)
5 Devil’s Press (50/35)
10 Dual DB (50/35) Step Ups (24″/20″)
10 Devil’s Press (50/35)
10 Dual DB (50/35) Step Ups (24″/20″)
15 Devil’s Press (50/35)
10 Dual DB (50/35) Step Ups (24″/20″)
15 Devil’s Press (50/35)
Etc…(add 5 Devil’s Press every round)
Videos courtesy of Pure Gym and CrossFit Federal Hill, respectively.
Best way to maintain a good pace on both movements will be only resting when transitioning from one movement to the next. Can you make it to the round of 20 Devil’s Press or beyond?
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE:70/50)
Box height -> 20/16 -> as needed
Joint Strike CrossFit 