Pic courtesy of The Morning Chalk Up.  The WOD announcement for 24.1 goes down at 1200 local time on Thursday!  Go to the Games website or YouTube page to watch!

Warmup:

1:00 Jump Rope

Side lunge 30’ and back

Heel2Toe 30’

Duck Walk 30’

Inchworm Push-ups 30’

Crab Walk 30’

1:00 Jump Rope

30 Calf Pedals in Down Dog

5 Cobra to Hip Snap

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 & Jerk Complex:

Clean Deadlift + Hang Squat Clean + Front Squat + Split Jerk

With a running clock:

From 0:00-5:00, do 3@70%

From 5:00-10:00, do 3@75%

From 10:00-15:00, do 3@80%

%s Based off 10Jan2024 1RM

Video courtesy of Strong by Mona.

Final time on our Clean & Jerk complex this cycle before we re-test our Oly 1RMs. Same focuses as last time.  Weight increase per set, so stay focused during the reps!

WOD:

Every 4 Min for 16 Min, complete:

2 Turkish Get-Ups per side (use KB or DB)

50 Double Unders

Turkish get-up weight = athlete’s choice.  Work on control and correct body position instead of going for super heavy.

Video courtesy of CrossFit HQ.

While we want to see you finish the work per round in less than 4 minutes (so you can get a little rest), make the primary goal moving through the positions of the Turkish Get-up with control.

Scaling Options:

Dubs -> 100 Single Unders

Cool Down:

Calf Stretch on rig/wall – 1 Min per side

Lying Lumbar Rotation – 10 Passes per side

Video courtesy of T-Nation