Warmup:
200M jog
10 Spider-Man Lunge w/twist
10 Bow to Bends
10 Scorpion
10 Iron Cross
5 Vertical Jumps
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 10 reps of: Good mornings, Back Squats, Back Squats w/2 sec pause at bottom
Prior to WOD, second Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, Hang Power Clean, Power Clean from mid-shin, Push Press, Push Jerk, Split Jerk
S/S/S:
Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our third trip to Back Squats this cycle. We drop the reps to 3 but go back up to 5 sets. Your goal – go heavier this time than you did in the 3X5 week.
WOD:
CrossFit Quarterfinal WOD 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
Females- 85, 125, 155, 165 lb
Males 135, 185, 225, 245 lb
Video courtesy of The CrossFit Games.
We finish up our week-long tribute to the Quarterfinals with WOD 4, an all-Barbell WOD!!! This Clean& Jerk ladder is a lot of fun and really helps you find your stride with barbell cycling if done right. And don’t fret, if the RX numbers are not in your ability yet, scale to % of your current 1RM. Remember, we scale to improve some down the road, we’ll be at the RX level.
Scaling Options:
Bar weight -> 60%/70%/80%/90% of C&J 1RM -> as needed, but make 3 weight jumps throughout workout
Joint Strike CrossFit 