Warmup:
8 Box Step Ups
10 Alt Toe Touch in Down Dog
10 Samson Stretches
10 Plank Shoulder Taps
5 Pike Push Ups
5 Box Jumps
4 Box get overs at higher height – see video below, courtesy of Crooked River CrossFit
10 Scorpions
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Our new strength cycle begins with our Oly Snatch Complex for this cycle. Each set today will consist of a Squat Snatch, followed by a hang or high hang Squat Snatch, and finished off with one more Overhead Squat. This complex will help us get more and more comfortable receiving the barbell at the bottom of an overhead squat as well as reinforce the stability of our body throughout an Overhead squat.
WOD:
AMRAP 6:
6 Handstand Push Ups
8 Box Get Overs (30”/24”)
10 Alternating Reverse Lunges
-Rest 1 Min-
AMRAP 5:
8 Hand Release Push Ups
10 Box Jump Overs (24”/20”)
12 Jumping Squats
-rest 1 Min-
AMRAP 4:
10 Push Ups
12 Box Jumps (24”/20”)
14 Air Squats
Video courtesy of Paradiso CrossFit.
Back-to-back-to-back AMRAPs to finish off your Monday! Decided to have the movements ease up in difficulty per AMRAP, but the rep counts to go up. The goal – close to the same score per AMRAP, if not a slight improvement each time. One note, on the jumping squats, focus on not letting yourself lean forward as you go into the squat, and make sure, just like an Air Squat, the crease of the hip goes below the knee at the bottom of the squat.
Scaling Options:
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
Box height -> as needed
Box jumps -> step ups
Jumping Squats -> Air Squats
Push Ups -> off a box or bench
Joint Strike CrossFit 