Warmup:
8 Box Step Ups
10 Iron Cross
5 Back Roll to V-Sit
8 Box Step Overs
5 Cobra to Down Dog
10 Bow2Bends
6 Box Jump Overs
Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin. Rest, then start warming up on banded deadlifts
S/S/S:
Banded Deadlifts
5,4,3,2,1
Increase weight ea set
Video courtesy of Rogue Fitness.Fourth time hitting our Banded Deadlift this cycle. Our goal today: start with a heavy set of 5, increase for an even heavier set of 4. Increase the weight again for a heavy triple. Up it again for a heavy double. Then finish it off with a heavy single for the day. Does this have to be a new 1RM? No, but if it happens, cool!
WOD:
For Time:
5-4-3-2-1
Power Cleans (165/115)
10-8-6-4-2*
Box Jump Overs (24/20)
*12/9 Cal Ski Erg after every round of Box Jump Overs
Video courtesy of OPEX Fitness.
With a little heavier weight on the bar, but lower reps, try to make the Power Cleans fast singles, or if you are able, go touch and go. Just save a little bit of grip to hold the Ski Erg at the end of every round.
Scaling Options:
Bar weight -> 135/95 -> as needed (ELITE: 205/145)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 