Warmup:

Spider-Man Lunge 30’

Heel2Toe 30’

Bear Crawl 30’

Stiff-leg bear crawl 30’

Inchworm 30’

Duck Walk 30’

10 PVC Pass thrus

10 PVC OHS

PVC prayer stretch :30 per side – see video below

Super Squat Hip Sequence – see video below

Then…

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

Videos courtesy of Made Possible Personal Training and Mobility WOD, respectively

S/S/S:

Snatch Complex:

Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch

 

With a running clock:

From 0:00-5:00, do 3 @65%

From 5:00-10:00, do 3 @70%

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

 

%s Based off 10 Jan 1RM

Video courtesy of Bredni Roque.

Third time hitting our Snatch Complex this cycle.  %s stay the same, but reps go up, so we’ll give you an extra minute to get through each set.

WOD:

In 3 Min, complete:

10 Devils Press (50/35)

Max Reps Handstand Push Ups

-Rest 2 Min

 

*Repeat for a total of 3 Rounds

Score = Total Handstand Push Ups

Videos courtesy of CrossFit HQ and CrossFit Federal Hill, respectively.

While you do want to get through the Devil’s Press quickly to get as much time as you can for the HSPUs, don’t aim to sprint, otherwise you’ll spend a good 30-45 seconds hunched over trying to catch your breath prior to attempting any HSPUs. Like shown in the video, make the transitions, steady and even.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike Push Ups off Box -> Pike Push ups off floor -> High kneel Dual DB Shoulder press (ELITE: Deficit HSPUs)

Cool Down:

Spend 10 Min working rope climbs 

Video courtesy of CrossFit HQ.