Warmup:
1:00 Jump Rope
20 Calf Pedals in Down Dog
10 Side Lunges
10 Cobra to Down Dog
10 Kneeling Lat Stretch
1:00 Jump Rope
10 Thread the Needle
10 Over and Backs
:30 Kneeling wrist stretch
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Strict Pull Ups or Ring Row
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin
S/S/S:
3-Position Power Clean Complex (Above Knee, Below Knee, Ground)
On a running clock…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
%s Based on 23Oct 1RM
Video courtesy of Lift Lab.
For this cycle, our Oly will focus on the Power Position for both Snatch and Cleans. Today we’ll hit our Power Clean 3-Position Complex. Just like with the Power Snatch complex last week, the goal is getting the hip extension fully involved in moving the bar. With the Power Clean, also focus on fast elbows around the bar to get to the catch position. To do the complex, deadlift the bar up to where your hips are fully locked out, then go to the hang position (above the knee) and then complete a Power Clean. Holding onto the bar, go to the low hang (right below the knee) and perform another Power Clean. Still holding onto the bar, return to the ground for a touch-and-go and perform one more Power Clean.
WOD:
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: Ab Mat Sit-ups
10-10-10-10-10: Strict Pull-up
Video courtesy of Monroe Miller.
So, as 3,2,1..Go!..complete 100 dubs, then 50 Ab-Mat Sit Ups, then 10 Strict Pull ups, then 80 dubs, then 40 sit ups, then 10 strict pull ups, ..etc. While you will be pumped up and wanting to get this WOD done as quick as possible, make sure the pull ups are strict, not kipping.
Scaling Options:
Dubs -> 2:1 Single Unders
Ab mat Sit ups -> feet anchored
Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Joint Strike CrossFit 