Warmup:
3X:
1:00 Row
10 Alt Box Step Ups
10 PVC Pass Thrus
5 Behind-the-Neck PVC Push Jerk
10 Squat2Stands
Then…
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
Prior to WOD, Barbell Warmup # 2 – With an empty bar and in Snatch Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid-shin
S/S/S:
3 Position Clean (Floor/Hang/High Hang) + Jerk
With a running clock:
From 0:00-5:00, do 3@65%
From 5:00-10:00, do 2@70%
From 10:00-15:00, do 2@75%
%s Based on 20Mar 1RM
Video courtesy of Catalyst Athletics.
Third time hitting our Clean Complex this cycle. %s stay the same but volume goes up. The goal is still to finish each set within each set’s time limit.
WOD:
CrossFit Quarterfinal WOD 1
4 Rounds for Max Reps of:
1 minute of Snatches (135/85)
1 minute of Rowing for Cals
1 minute of DB box step-ups (50/35) (20″ box for both)
1 minute of rest
Video courtesy of The CrossFit Games.
In honor of the Individual and Age Group Quarterfinals finishing up today, we’re going to take a trip through the WODs this week. We start with WOD 1. Think of attacking this one in “Fight-Gone -Bad” style, as there are no breaks between movements. That said, make sure by about 10 seconds before the end of a given minute of work, you are ready to transition to the next movement.
Scaling Options:
Bar weight -> 115/75, 95/65 -> as needed
Box Height -> 20/16 -> as needed
DB weight -> 35/20 -> as needed
Joint Strike CrossFit 