Warmup:

:30 jump rope

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

:30 jump rope

10 Spider-Man Lunge w/twist

: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 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 1 set @80%

-Add 1 Jerk at the end of each set-

Video courtesy of CrossFit Southie.

Third time hitting our Clean Complex this cycle.  Weights get a little heavier so stay tight. Don’t forget to finish each set with a Jerk.

WOD:

EMOM 15:

Min 1 – 10/8 Cal Row

Min 2 – 30 Double Unders

Min 3 – 10/8 Cal Echo Bike

Min 4 – 150M Run

Min 5 – Rest  

Score = Total successful rounds

Video courtesy of Misfit Athletics.

No better way to get the week started than hitting a variety of cardio movements!  The goal should be to finish each round’s work right around 45 seconds.  Giving you just enough time to get set up at your next station.

Scaling Options:

Dubs -> 60 Single unders

Run -> 175M Row

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded OH stretch – 1 Min per side