Warmup:
200M run
10 Inchworm Push Ups
10 Squat2Stands
10 Thoracic High Fives
5 Cobra to Down Dog
5 Cobra to Hip Snap
10 light KB deadlifts
5 KB Russian Swings
Barbell warmup – Place an empty barbell in the rig and perform 5 reps of: Strict Press, Push Press, Push Jerk, Split Jerk, Tall Split Jerks (see video below, courtesy of Catalyst Athletics).
S/S/S:
Jerk Drive + Push Jerk + Split Jerk
0:00-03:00 – 2 sets @60%
03:00-6:00 – 2 sets @65%
6:00-9:00 – 1 sets @70%
Use % from 29May C&J 1RM
Video courtesy of Fort Collins CrossFit. Our Pressing variation this cycle will be a complex that introduces the use of a Jerk Drive. See it in the above video, but basically, think of making that bar weightless for a split second.
WOD:
AMRAP 15:
30 Russian KB Swings (55/35)
20 Dual DB Push Press (35/25)
10 Dual DB Burpee Deadlifts (35/25)
Video courtesy of OPEX Athletics.
The Dumbbell Burpee Deadlift is similar to the Devil’s Press minus going overhead. As with any AMRAP, keep a steady pace so you can move the while time.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Joint Strike CrossFit 