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)
Joint Strike CrossFit 