Warmup:
1:00 Row
5 Box Step Ups
Spider-Man Lunge 30’
Inchworm 30’
Side Lunge 30’ and back
5 Cobra to Hip Snap
3 Burpee to high jump
5 Box Jumps
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, Front Squat
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 1 set @75%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Second time hitting our Clean Complex this cycle. As a reminder, the complex consists of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee). As mentioned before, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean. Also, finish off each set with one Split Jerk. Percentages go up, so time per set goes up.
WOD:
3 Rounds:
500/450 M Row
12 Burpee to 6″ reach
21 Box Jumps (24″/20″)
Video courtesy of Mayhem Athlete.
So with today, you’re going from a pulling cardio to two different jumping movements. With the burpee to 6” target outside of your reach, I suggest finding a pull up bar that is as close to 6” above your reach. This way you can do the burpee right under the bar and not have to look up to hit your target. On the Box Jumps, quick jump up, steady step down.
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 