Warmup:

400M jog

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

1 Wall Walk into :30 Handstand Hold

:30 Kneeling wrist stretch

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2set @75%

Finish each set with 1 Push or Split Jerk

 

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Third time hitting our Hang Squat Clean this cycle. By now you should be used to getting a ton of hip explosion to get under the bar.  Make sure you finish with a perfect jerk each set!

WOD:

12 Min AMRAP:

2 Wall Walks

2 Pull Ups

4 Wall Walks

4 Pull Ups

8 Wall Walks

8 Pull Ups

etc…

Add 2 reps per movement each round

Video courtesy of CrossFit HQ.

Don’t make today about pushing the pace so hard you can’t breathe in the reps.  Rather, consciously think about keeping your body position perfect in every wall walk and every pull up.

Scaling Options:

Pull ups -> Banded Strict Pull Ups, Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Wall Walk -> 8 Alternating Plank Shoulder Taps (ELITE: 25’ Handstand Walk per wall walk)

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side