Warmup:
10 Alt Step ups
10 Cobra to Downward Dog
10 Spider-Man Lunge w/twist
5 tuck jumps
5 box jumps
5 single arm KB hang power cleans per side
5 single arm press per side
5 single arm push jerk per side
S/S/S:
Standing Dual Dumbbell Strict Press
10,9,8,7,6
Increase weight ea set
Video courtesy of 3V.
Last time hitting our standing Dual DB Strict Press before our 5X5 re-test. Today we want to push the muscular endurance a bit more. For the set of 10, aim for a weight where if you attempted an 11th rep, you would not make it. Then make jumps with that thought process in mind – the weight should be such that an extra rep in a given set would not work.
WOD:
For Time:
21 KB Hang Clean & Jerks, right arm (55/35)
21 KB Hang Clean & Jerks, left arm
42 Box Jumps (24”/20”)
15 KB Hang Clean & Jerks, right arm
15 KB Hang Clean & Jerks, left arm
30 Box Jumps
9 KB Hang Clean & Jerks, right arm
9 KB Hang Clean & Jerks, left arm
18 Box Jumps
Video courtesy of CrossFit Uvaer.
With the Kettlebell hang C&J, treat the hang like you would a KB swing: hinge the hips back slightly as the KB goes between the legs. As the KB comes out of the hip pop, pull it close to the body and punch as your elbows comes through. This will help avoid the KB slamming into the arm.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box Height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 