Warmup:
10 Box Step Ups
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
10 Box Step Overs
5 Scap Pull ups on rig
5 Beat Swings
5 Kip Swings
5 Kipping Knee Raise
: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 – 4:00, do 3 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-
Video courtesy of CrossFit Southie.
Second time hitting our Clean Complex this cycle. As a reminder, 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:
5 Sets:
1 Min Max Reps, Toe2Bars
1 Min Max Reps, Box Jump Overs (24”/20”)
1 Min Rest
Score the total V-Ups and Total Box Jump Overs separately
Video courtesy of CrossFit Inguz.
Today we’re looking for repeatable output on gymnastics movements. Aim to be as steady on your pace on both movements as you can. With the Toe2Bar, think manageable sets rather than stringing a bunch together and then wasting lots of time trying to recover. For the Box Jump overs try to keep moving the whole minute.
Scaling Options:
Toe2Bar -> 1-Legged Toe2Bar-> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups
Box height -> 20/16 -> as needed (ELITE: 30/24)
Joint Strike CrossFit 