Warmup:
Bear crawl 30’ and back
Stiff Leg Bear crawl 30’
Reverse Bear crawl 30’
10 Plate Ground to OH – see video below
10 Plate Air Squat – see video below
10 Thread the Needle
2 Wall Walks
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Push Press, Push Jerk, Split Jerk
Videos courtesy of Functional Bodybuilding
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 3:00, do 2 sets @65%
3:00 – 6:00, do 2 sets @70%
6:00 – 9:00 do 1 set @75%
Finish each set with 1 Push or Split Jerk
%s Based on 19Mar 1RM
Video courtesy of Collin Meeves.
Second time hitting our Clean Complex for this cycle. Like last time, this cycle will consist of 1 Clean Pull into 1 Power Clean, followed by a Low Hang Squat Clean. The Clean Pull will get us used to using leg drive to move the weight. The Power Clean will get you used to pulling the bar high and beginning to pull yourself under. The Hang Squat Clean will put those pieces together while also getting you used to keeping tension in the low hang (right below the knee).
WOD:
12 Min AMRAP:
12 Devil’s Press (50/35)
3 Wall Walks
Video courtesy of CrossFit Federal Hills.
If you try to sprint the first couple of rounds in this WOD, your shoulders and lungs will blow up QUICK! Instead, find a pace the will allow you to keep moving throughout the whole 12 Min.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Wall Walks -> scale distance the wall* -> Inchworm Push Ups
Video courtesy of CrossFit HQ. NOTE: if these are too easy but you are still not able to RX the Wall Walk, walk further back on the wall to where you can maintain control.
Joint Strike CrossFit 