Warmup:
Banded 7s – See video below
200M run
10 Scorpions
5 Cobra to hip snap
5 empty bar shoulder press
200M run
5 empty bar front squats
5 burpee over empty bar
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, Power Clean from mid shin, Squat Clean from below knee, Push Press, Push Jerk, Split Jerk
Videos courtesy of Mayhem Athlete.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down).
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 6:00, do 3 sets @70%
6:00 – 12:00, do 2 sets @75%
12:00 – 18:00 do 2 set @80%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test. With %s going up, stay on point!
WOD:
Service Cup – WOD 1
21-15-9-9:
Thrusters (95/65)
Burpee Over Bar
Time Cap: 15 Min
This week we’ll take a look back on the WODs from the CrossFit Everyday Hero Service Cup. These were 4 WODs CrossFit put our for our service members and first responders. Not sure if any of you registered. If not, have fun with them this week! WOD 1 puts together a spicy combo of Thrusters and Burpee over bar. Suggest you do the burpees laterally instead of bar-facing. In the bigger set of Thrusters, try to break once, maybe twice, but pick up the pace when you get to the rounds of 9, both of those rounds.
Scaling Options:
Bar weight -> 75/55 -> as needed
Burpee Over Bar -> Burpee to bar step over
Joint Strike CrossFit 