Warmup:
200M Run
Side lunge 30’ and back
Heel2Toe 30’
Duck Walk 30’
Inchworm Push-ups 30’
Crab Walk 30’
On rig – Perform 5 reps of: Scap Pull ups, beat swings, kip swings, kipping knee raise, Toe2Bar
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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, press, push press, push jerk
S/S/S:
Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk
With a running clock:
From 0:00-3:00, do 2@60%
From 3:00-6:00, do 2@65%
From 6:00-9:00, do 2@70%
%s Based off 10Jan2024 1RM
Video courtesy of Strong By Mona.
Our Clean Complex this cycle is meant to reinforce a controlled/deliberate pull from the ground first in the Clean Deadlift, then the explosive opening and then closing of the hip in the hang squat clean. After that, you’ll focus on keeping your core tight through the next front squat, and then driving under the bar in the Split Jerk. Rep count has dropped a bit from previous complexes to allow you the time to make each rep perfect.
WOD:
12 Min AMRAP:
3-6-9-12-etc… add 3 reps each round
-Shoulder to OH* @ 60% of C&J (So, what you hit on set 1 of the Clean Complex)
-Toe2Bar
*Bar comes from the ground at the start of each round
Video courtesy of Hurricane CrossFit.
Shoulder to Overhead means however you need to get the bar locked out over your head is up to you. Could be strict press, could be push press, could be push jerk, hell, could be split jerk (not recommended for time reasons). Try to keep the transition time from movement to movement low so you can get in as many quality reps as possible in the time frame.
Scaling Options:
Bar weight -> 50% of C&J 1RM
Toe2Bar -> Alt 1-leg T2B -> Kipping Leg or knee raise -> Strict Knee Raise -> V-Ups
Joint Strike CrossFit 