Warmup:

10 Box step ups

10 Spider-Man lunge w/twist

10 Kickers per leg

10 Alt toe touch

10 Iron Cross

10 Scorpion Stretch

:30 Jump Rope

8 Single DB deadlift per side

8 Single 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 below knee

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

With a running clock:

From 0:00-5:00, do 4@65%

From 5:00-10:00, do 4@70%

From 10:00-15:00, do 3@75%

%s Based off 25Oct 1RM

Video courtesy of Collin Meeves. Third 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.  The %s stay the same as last time, but rep count goes up.  Therefore, you’ll get 5 min per set.

WOD:

EMOM 16:

Min 1 – 200M Run

Min 2 –10 Alt Single DB (50/35) Box Step Ups (24″/20)

Min 3 – 40 Double Unders

Min 4 – 10 Alt Single-Arm Devil’s Press (50/35)

Score = Total Successful Rounds

Videos courtesy of OPEX Fitness and CrossFit St. Landry, respectively.

Today’s EMOM is meant to work on efficiency in movement in a condensed space of time. To get the run done in time, you’ll have to move at a good pace.  For the step ups and devil’s press, smooth is fast.  For the Dubs, go for rhythm over speed

Scaling Options:

Run ->250 row

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

Box height -> 20/16 -> as needed

Dubs -> 80 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Stretch – 1 Min per side