Warmup:
High Knees 30’ and back
Butt kickers 30’ and back
Side Shuffle 30’ and back
20 calf pedals in down dog
10 Spider-Man lunge w/twist
10 Push Ups
10 Huggers
Barbell warmup – With an empty bar in the rack, perform 5 reps of: Press, Push Press, Push Jerk, Split Jerk
WOD:
“Shuttle to Overhead”
From 0:00-4:00:
400M Run
Max Push Jerks
-Rest 1 Min-
From 5:00-10:00:
600M Run
Max Push Jerks
-Rest 1 Min-
From 11:00-17:00:
800M Run
Max Push Jerks
Bar weight – 80% of 1RM
Video courtesy of Rogue Fitness.
We take inspiration for today from the 2022 CrossFit Games. Originally, the runs we done more like shuttle runs. For our WOD, feel free to use the 400M or 200M paths to get the running done. Keep a quick pace, but not so fast where you are so out of breath after the run that you can’t pick up the bar and start popping our Jerks.
Scaling Options:
Run -> 250M Row per 200M run
Bar weight -> 60% of 1RM (ELITE: 300/200)
Joint Strike CrossFit 