Warmup:
200M jog w/Med Ball
8 Box step overs
10 Med Ball Squats
5 Med Ball Cleans
8 Box Step overs
10 Med Ball Thrusters
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Every 2 Min for 12 Min:
3 Front Squat + 3 Thrusters
Increase weight by feel.
Bar is coming out of the rack for the sets.
The goal of these sets is to prep the body for good body position with a load in the front rack. You can increase weight or stay the same through the sets
Rest 4 Min before WOD.
WOD:
18 Min AMRAP:
16 Med Ball Sit Ups (20/14)
12 Dual DB Hang Squat Clean (50/35)
8 Dual DB Box Step Overs @ 20″ (50/35)
Videos courtesy of Boulder Athletics and CrossFit HQ, respectively.
Best bet is to go as close to unbroken per movement as possible. For the DB Hang Squat Clean, find that steady cadence and stick with it for all reps. The DBs can either go between the legs or outside the legs.
Scaling Options:
MB weight -> 14/10 -> as needed
DB weight -> 35/25 -> as needed (ELITE:70/50)
Box -> as needed
Joint Strike CrossFit 