Warmup:
1:00 Jump Rope work
30 Calf pedals in Down Dog
8 Lateral Box step overs
8 empty bar RDLs
1:00 Jump Rope Work
10 Squat2Stands
6 Box Jump or Step overs
8 empty bar tall muscle clean
1:00 Jump Rope work
Then
Barbell warmup – With an empty barbell, and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle cleans, high hang power clean, hang power clean
WOD:
For Time:
100 Double Unders
21 Hang Power Cleans (115/85))
12 Box Jumps Overs (24″/20″)
80 Double Unders
18 Hang Power Cleans
12 Box Jump Overs
60 Double Unders
15 Hang Power Clean
12 Box Jump Overs
40 Double Unders
12 Hang Power Cleans
12 Box Jump Overs
60 Double Unders
9 Hang Power Cleans
12 Box Jump Overs
80 Double Unders
6 Hang Power Cleans
12 Box Jump Overs
100 Double Unders
3 Hang Power Cleans
12 Box Jump Overs
Video courtesy of Kristi Eramo O’Connell.
Little up and down the mountain on dubs, a descending ladder for Hang Power Cleans, and a consistent amount of Box Jump Overs throughout in today’s WOD. This will be a long grind, there is no way around that. How efficiently can you move through each movement? Try to go as close to unbroken on the dubs, and hit manageable chunks on the Hang Power Cleans and then steady through the Box Jump Overs
Scaling Options:
Dubs -> 2X Single Unders
Bar weight -> 95/65 -> as needed (ELITE: 155/110)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 