Warmup:
1:00 Echo Bike
10 Side Lunges
10 Squat2Stands
10 Cobra to Down Dog
5 Cobra to Hip Snap
1:00 Echo Bike
10 Thread the Needle
10 Over and Backs
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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…
0:00-4:00, do 2 sets @65%
4:00-8:00, do 2 sets @70%
8:00-12:00 do 1 set @75%
%s Based on 23Oct 1RM
Video courtesy of the Lift Lab.
Second time hitting our 3-position Power Clean complex for this cycle. From the beginning, get an explosive hip extension going to get the bar moving. As you move the bar further down the leg on each Power Clean, make sure you are keeping the back nice and flat, the hamstrings engaged, and your gaze straight ahead.
WOD:
DOUBLE WOD
AMRAP x 6 MINUTES:
10/8 Cal Echo Bike
6 Hang Power Snatch (95/65)
-Rest 3:00-
AMRAP x 6 MINUTES:
10/8 Cal Bike
6 Devil’s Press (50/35)
Video courtesy of Mayhem Athlete.
Back-to-Back ARMAPs to kick off the week! In the Hang Power Snatch, make sure the bar stays close to you as it is coming back down from the top of the snatch.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 115/80)
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Joint Strike CrossFit 