Warmup:

1:00 jump rope

10 Hollow Rocks

10 Alt V-Ups

:30 Calf stretch in down dog

1:00 jump rope

10 empty bar good mornings

10 Elbow Rotations

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD)

Barbell warmup – With empty bar, do 3 reps of: dip/shrug, dip/shrug/high elbows, hang power clean, power clean from mid-shim, push press, push jerk, split jerk

WOD:

For Time:

100 Double Unders

25 Ab Mat Sit-Ups

12 Clean & Jerks (95/65)

80 Double Unders

25 Ab Mat Sit-Ups

10 Clean & Jerks (115/80)

60 Double Unders

25 Ab Mat Sit-Ups

8 Clean & Jerks (135/95)

40 Double Unders

25 Ab Mat Sit-Ups

6 Clean & Jerks (155/110)

20 Double Unders

25 Ab Mat Sit-Ups

4 Clean & Jerks (175/125)

                           

35 Min Time Cap

Video courtesy of CrossFit HQ.

Mini-chipper like WOD today.  As you go along, the dubs and C&J go down, but the weight on the C&Js go up each time, so stay composed on each rep.

Scaling Options:

Bar weight -> 50/60/70/80/90% of Clean &Jerk 1RM

Double Unders -> 2X Single Unders

Ab-Mat Sit Ups -> feet anchored

Cool Down:

Banded Bully Stretch – 1 Min Per side

 

Cobra Pose – 2 Min