Warmup:
High knees 30’
Butt Kickers 30’
A-Skip 30’
B-Skip 30’ – See video below, courtesy of Runify
Spider-Man Lunge 30’
Inchworm 30’
5 Cobra to hip snap
10 Box Step overs
On Rig – Perform 5 reps of: Scap Pull Up, Beat Swings, Kip Swings, Kipping Knee Raise
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk
2@60%
2@65%
1@70%
Set Starts Every 3 Min
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Keeping with some good basics for our Clean & Jerk Complex this cycle. Each rep will consist of 1 Clean, holding onto the bar and then bringing it to the hang position, and doing another Clean, then finishing off with a (preferably Split) Jerk. The hang will hang force you to get the hips fully involved on moving that bar up high enough for you to drop under.
WOD:
For Time:
400M Run
21 Toe2Bar
21 Burpee Box Jump Overs (24”/20”)
400M Run
15 Toe2Bar
15 Burpee Box Jump Overs
400M Run
9 Toe2Bar
9 Burpee Box Jump Overs
Video courtesy of CrossFit HQ.
Today will get you pretty lit up by the end. Keep a steady run pace and then attack the reps on the T2B and Burpee Box Jump Overs.
Scaling Options:
Run -> 500M row
Toe2Bar -> Alt 1-Leg T2B -> Kipping Leg Raise -> kipping knee raise -> strict Knee raise -> laying Toe2rig -> V-Ups
Box height -> 20/14 -> as needed
Joint Strike CrossFit 