Warmup:

500m Row

10 Box Step Ups

10 Spider-Man Lunge w/twist

5 Inchworm push ups

10 Box Step Overs

10 Toe taps in Down Dog

10 Iron Crosses

5 Box Jump Overs

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

WOD:

Pic courtesy of Adobe Stock

“Welcome to 2025!”

20 Rounds:

2 Power Cleans (195/135 or 80% of 1RM)

5 Box Jump Overs (24”/20”)

Video courtesy of CrossFit Inguz.

Kick off the New Year in style with this grinder!  Hip extension will be your key in both movements.  Would go fast singles on the Power Cleans with the weight being a bit heavier.  On the Box Jump Overs, I would suggest stepping down each rep to save that Achilles Tendon.

Scaling Options:

Bar weight – 70% of Power Clean 1RM (ELITE: 225/155)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Iron Cross Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min