Warmup:
2X through:
10 Alt Box Step Ups
5 Inchworm Push Ups
10 Hollow Rocks
:15 Hanging Knee Tuck
Then…
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
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, squat clean from mid shin, press, push press, push jerk
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 2@65%
From 5:00-10:00, do 2@70%
From 10:00-15:00, do 1@75%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Second time hitting our new Clean Complex this cycle. With us going from the floor, to a hang, to a high hang, make sure you don’t lose the grip on your bar. If needed, between lifts, hold the bar in your hip crease and re-grip the hands.
WOD:
30-24-18-12-6:
Box Jumps (24″/20″)
Toe2Bar
Deficit Push Ups (on top of 45# plates)
15 Min time cap
Video courtesy of Train FTW.
New wrinkle in today’s WOD – Deficit Push Ups. The goal is to increase the range of motion just slightly as we want to improve strength through the whole range of motion without going too far and hurting ourselves.
Scaling Options:
Box Height -> 20/16 -> as needed (ELITE: 30/24)
Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups
Deficit Push-ups -> standard push ups -> Push-ups off bench
Joint Strike CrossFit 