Warmup:
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
10 Thread the Needle
10 Push Ups
10 Scorpions
:30 Kneeling Wrist Stretch
Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, hang squat clean, Squat clean from mid-shin, press, push press, push jerk
S/S/S:
3 Position Clean (High Hang/Hang/Floor) + Jerk
On a running clock…
0:00 – 3:00, do 3 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 set @70%
-Add 1 Jerk at the end of each set-
Video courtesy of CrossFit Southie.
We begin the day with our Clean Complex for this cycle. The complex will have us cleaning from three different positions. Position 1: Clean from the High Hang by utilizing a shallow dip and keeping your torso vertical. Position 2: Clean from the mid-thigh position, keeping your shoulders over the bar. Position 3: Clean from the floor. All three should be squat cleans. After the Clean from the floor, finish with either a Split Jerk or a Push Jerk.
WOD:
10-9-8-7-6-5-4-3-2-1:
Dual DB Bench Press (50/35)
Deadlift at 45-50% of 1RM
Time Cap: 15 Min
Video courtesy of OPEX Fitness.
Would suggest having your deadlift barbell relatively close to your bench so your transition time from movement to movement is very short. Think steady, unbroken reps each set. If you hit the workout on 26Sept, you may have a new 1RM to go off of for the Deadlifts.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Bar weight -> 35-40% of 1RM -> as needed (ELITE: 65-70% of 1RM)
Joint Strike CrossFit 